Supine Twist

How to

1. Begin by lying on your back with your legs extended and arms resting by your sides, palms facing down.
2. Bend your knees and place your feet flat on the floor, hip-width apart.
3. Extend your arms out to the sides, forming a T-shape, with palms facing down for stability.
4. On an exhale, engage your core and gently lower your knees to the right, stacking them over one another. Keep your shoulders grounded and your gaze towards the ceiling or turn your head to the left for a deeper twist.
5. Hold the twist for several breaths, allowing your breath to deepen and lengthen. Feel the stretch from your lower back through your side body.
6. To release, inhale as you engage your core and bring your knees back to center.
7. Repeat the twist on the left side, lowering your knees to the left while turning your head to the right, if comfortable.
8. After completing both sides, draw your knees into your chest for a moment to neutralize the spine before extending your legs back onto the mat.

Benefits

• Improves spinal flexibility and mobility by gently stretching the back muscles.
• Helps relieve tension and discomfort in the lower back, promoting relaxation.
• Aids in digestion by massaging the abdominal organs and stimulating blood flow.
• Calms the nervous system, reducing stress and promoting mental relaxation.
• Encourages mindfulness and body awareness through focused breathing and alignment.