Chapters (5)

Supine Spinal Twist for Spine Mobility

Vive Health · 1:16

In this practice

Key teachings

Importance of spinal mobility
Gentle stretching for pain relief
Mindful alignment in restorative poses

Ideal for

Individuals experiencing lower back pain
Those seeking to improve spinal mobility
Beginners to yoga or gentle stretching
Anyone looking for a relaxing, restorative pose

Lesson

Instructions

One of the best ways to reduce lower back pain & improve thoracic mobility is by performing the Supine Spinal Twist, also known as the Reclined Twist (Supta Matsyendrasana).

Dr. David Lee, physical therapist, shows how to perform this yoga pose to stretch the back muscles & realign the spine. Follow these steps to perform this yoga pose on your own:

Lie on your back on a mat, with your legs flat and your arms out to the sides, perpendicular to your body.

Bend your right knee, and cross your right foot over your left leg, keeping it next to the left knee.

Use your left hand to press your right knee toward the floor on your left side. Move your head to look toward your right side. Keep your shoulders in alignment and against the floor.

Hold this position for at least 30 seconds. Repeat on the other side.

Check Out Our Guide On Treating & Preventing Lower Back Pain:

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All information, content, and material of this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. This information is only intended to show you the correct technique for exercises and should not be used to self-diagnose or self-treat any medical condition. If your pain persists or you have difficulty performing these exercises, stop immediately and see your healthcare provider.

Steps

Supine Spinal Twist (Supta Matsyendrasana)
Specific alignment cue: keeping opposite shoulder grounded
Gentle guidance of the knee to deepen the twist

Benefits

Reduces lower back pain
Improves thoracic (mid-back) mobility
Stretches back muscles
Helps realign the spine
Stretches the pectorals and obliques

Sphinx Pose Asana Reclined Twist

Transcript

this is a supine spinal twist what we're gonna do is we're gonna go ahead and lie down on your back from here you're gonna go ahead and bend your knees up then you can bring your arms out to the side okay from here you're gonna go ahead and bring your legs to one side you're gonna make sure with the opposite side you're keeping your entire shoulder on the ground so don't let your shoulder pop up here keep your arm down and then you can go ahead with the other arm and bring your legs down towards the floor at your own comfortableness so go ahead and keep on bringing down keep that opposite arm on the floor you should feel a nice stretch in your PEC in the front and then also in your low back all right and those were some stretches to help with your low back pain the other stretches I hope that helped you guys out if you continue to feel pain or constant tightness please consult your medical professional you

Practice summary

Level: all levels
Duration: 2 minutes
Equipment: yoga mat
Target areas: lower backthoracic spineback musclespectoral musclesobliqueships
Energy: calming

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