Supine Spinal Twist Yoga Pose

Supine Spinal Twist Yoga Pose

Description

A yoga pose where the individual lies on their back and twists their spine, bringing one knee across their body while keeping the opposite shoulder on the ground. This pose is often used to release tension in the back and improve spinal mobility.

Muscle Group

Equipment Required

Supine Spinal Twist Yoga Pose Instructions

  1. Lie down on your back with your arms extended out to the sides, palms facing down.
  2. Bend your knees and bring your feet flat on the floor, hip-width apart.
  3. Exhale and drop both knees to the right side of your body, keeping them bent.
  4. Place your left hand on your right knee and gaze towards your left hand.
  5. Hold the pose for 5-10 deep breaths.
  6. Inhale and bring your knees back to center.
  7. Exhale and drop both knees to the left side of your body, keeping them bent.
  8. Place your right hand on your left knee and gaze towards your right hand.
  9. Hold the pose for 5-10 deep breaths.
  10. Inhale and bring your knees back to center.
  11. Exhale and release your arms to your sides.
  12. Rest in Savasana (Corpse Pose) for a few breaths before sitting up.

Supine Spinal Twist Yoga Pose Form & Visual

Supine Spinal Twist Yoga Pose

Supine Spinal Twist Yoga Pose Benefits

  • Stretches the spine and lower back muscles
  • Relieves tension in the hips and glutes
  • Improves digestion and relieves constipation
  • Reduces stress and anxiety
  • Can help alleviate menstrual cramps
  • May improve overall flexibility and range of motion

Supine Spinal Twist Yoga Pose Muscles Worked

  • Obliques
  • Glutes
  • Quadratus Lumborum
  • Erector Spinae
  • Hamstrings

Supine Spinal Twist Yoga Pose Variations & Alternatives

  • Supine Spinal Twist with Straight Legs
  • Supine Spinal Twist with Bent Legs
  • Supine Spinal Twist with Extended Arm
  • Supine Spinal Twist with Knee Hug
  • Supine Spinal Twist with Half Lotus Legs