How to Do Supine Spinal Twist Pose

Supine spinal twist pose is a supported and gentle stretch that can help to relieve tension and strain in the low back and shoulders. The best place to practice is on a hard surface such as the floor in order to fully support the body. It can be practiced in bed however keep in mind the mattress will have some give and may not allow you to keep your back straight. Read on to learn how to do supine spinal twist.

Difficulty: Easy

Instructions

1. Lie down on your back.Your knees are bent, feet flat on the floor, and your arms are out in a “T” position with the palms facing up to the ceiling.

2. Gently drop both knees to the right. The further you drop the knees to the floor the deeper the stretch becomes, so listen to your own body to determine how far it feels safe to go. If it feels OK on your neck you can turn the head to look away from your knees. If this is too much turn the head to look towards the knees.

3. Hold for several deep breaths. Each time you exhale try to consciously relax the muscles in the hips, back and shoulders. Draw the shoulders away from the ears. Then bring your knees back to center and repeat other side. It is normal for one side of your body to be tighter then the other.

4. To deepen this posture start with the knees bent and feet flat on the floor. Cross your right knee over and place it on top of your left knee. This would be similar to sitting in a chair with the legs crossed. Then drop your knees to the left. Hold for several breaths and repeat other side.

Tips & Warnings

• Be careful with twisting postures if you are dealing with chronic back pain, disk injuries or osteoporosis.
• Check with your healthcare provider to determine if this posture is right for you.