Supine Twist

How to do it

1. EnterLying on your back, draw one knee to your chest, and with your hand guide it across toward the floor on the opposite side. Stretch your arms out to the sides and look away from your knee.
2. HoldBoth shoulders sink toward the floor. Don't force the knee down. Let the weight of your leg and your breath do the work. With every exhale, your back relaxes more deeply.
3. ExitInhale, bring your knee back to center and stretch out your leg.

Benefits

Gently unwinds the spine and relaxes the lower back at the end of practice.

Where it appears

• First Practice 15 min · Beginner
• Healthy Back 15 min · Beginner
• Evening Unwind 15 min · Beginner
• Deep Stretch 25 min · Intermediate
• Classic Full Practice 50 min · Intermediate
• Before Bed 10 min · Beginner
• Twists & Lightness 20 min · Intermediate
• Backbends & Opening 20 min · Intermediate
• Yin Practice 35 min · Beginner
• Advanced Intensive 35 min · Advanced
• Power Wave 12 min · Intermediate · voice-guided in the app subscription
• Inversion Prep 25 min · Advanced · voice-guided in the app subscription
• Deep Backbend 35 min · Advanced · voice-guided in the app subscription
• Warm-up: Evening Spiral A calm round to end the day: folds and gentle twists on the floor, no standing up, finishing seated
• Warm-up: Core Focus Core in every plane — Boat Pose, Locust Pose, and twists with no load on the wrists

Similar poses

Reclining Hand-to-Big-Toe Pose Beginner Right-Angle Leg Raise Beginner Knees-to-Chest Pose Beginner Reclining Butterfly Pose Beginner Happy Baby Pose Beginner Supine Twist with Eagle Legs Beginner