Smart Workout Diary

Supine Spinal Twist

The supine spinal twist is a floor-based yoga stretch performed while lying on your back and rotating the bent legs to one side. It primarily stretches the lower back and can also lengthen the glutes and muscles around the hips. It supports spinal mobility, relaxation, and gentle post-exercise recovery.

Demonstration

Demonstration: Supine Spinal Twist

Instructions

  1. Lie on your back with your arms extended out to the sides and your knees bent.
  2. Bring your knees together and draw them gently toward your chest.
  3. Keeping both shoulders on the floor, lower both knees slowly to one side.
  4. Turn your head in the opposite direction if this feels comfortable, and breathe steadily in the position.
  5. Return your knees to center with control, then repeat on the other side.
Muscle Group
Lower Back
Other Muscle Groups
Glutes
Type
Yoga
Movement Patterns
Rotation
Laterality
Bilateral
Movement Mode
Isometric
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Move only as far as you can keep both shoulders comfortably grounded.
  2. Let your knees rest on a cushion or folded towel if they do not reach the floor comfortably.
  3. Keep the twist gentle; do not force the knees downward or use momentum.
  4. Leave the head facing upward if turning it causes discomfort.
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