Supine Spinal Twist Yoga Pose

Muscles worked

Setup

1. Lie flat on your back with your legs extended and arms stretched out to the sides in a 'T' shape, palms facing down.
2. Draw your right knee into your chest, hugging it briefly to compress the hip.
3. Shift your hips about two inches to the right to align the spine for the upcoming rotation.

How to do it

1. Exhale as you guide your right knee across your body toward the floor on your left side, using your left hand for light guidance.
2. Turn your head to look over your right shoulder to complete the spinal rotation through the cervical spine.
3. Hold the position for 30-60 seconds, taking slow, deep diaphragmatic breaths to expand the ribcage.
4. Inhale to return to the center, reset your hips, and repeat the movement on the opposite side.

Form checklist

• Keep both shoulder blades pinned firmly to the floor to ensure the twist occurs in the spine.
• Avoid forcing the knee to the ground; prioritize keeping the opposite shoulder grounded.
• Maintain a relaxed neck, looking in the opposite direction of your knees if comfortable.
• Keep the extended leg active and straight to stabilize the pelvis.

Pro tips

• Focus on 'inhaling to lengthen' the spine and 'exhaling to deepen' the rotation.
• If your knee is far from the floor, place a yoga block or foam roller under it to allow your nervous system to relax into the stretch.

Make it harder

• Straighten the top leg and reach for your toes with the opposite hand to add an intense stretch to the IT band and hamstrings.
• Stack both knees together and drop them to the side simultaneously to increase the rotational load on the obliques.

Frequently asked

What muscles does the supine spinal twist yoga pose work?

The supine spinal twist yoga pose primarily targets the abs, erector spinae, glutes, and obliques, and also works the lats and serratus anterior as secondary muscles.

What equipment do you need for the supine spinal twist yoga pose?

The supine spinal twist yoga pose requires no equipment — just your body weight.

Is the supine spinal twist yoga pose good for beginners?

Yes. The supine spinal twist yoga pose is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• Down To Upward DogIntermediate · abs, erector spinae, glutes, hip flexors, obliques, and quadriceps
• Kneeling Forward Hip CirclesBeginner · abs, adductors, erector spinae, glutes, hip flexors, and obliques
• Thoracic BridgeBeginner · abs, erector spinae, glutes, hamstrings, and obliques
• 90 To 90Beginner · abs, glutes, obliques, and quadriceps