It helps your spine move better and makes you feel relaxed.

This pose gently stretches your lower back and hips.

This is really good if you sit a lot or if those areas feel tight.

It can help with digestion and ease tension.

It makes your body more flexible.

It's easy to do, so it's good for beginners and experienced yogis alike.

It's a wonderful way to relax and tune into your body.

It helps your spine move more easily, making you less stiff.

This is because the gentle twisting stretches and loosens the muscles around your spine.

The pose can also ease hip pain. The twist gently stretches the hip muscles, releasing tightness.

Your digestion may improve. Twisting your body gently massages your belly, helping your body process food better.

It's great for stress relief. The relaxing nature of the pose helps calm your mind and body, reducing feelings of stress and worry.

Overall, the Supine Spinal Twist is a simple yet effective pose that can improve your physical and mental well-being.

Bring your knees up towards your chest. Keep your feet flat on the floor. Imagine you're hugging your knees.

Slowly let your knees fall over to one side. Try to keep both shoulders flat on the floor. Don't force it; go as far as feels comfortable.

Turn your head in the opposite direction of your knees. For example, if your knees are to the right, turn your head to the left. This helps you twist more.

Hold this position and breathe deeply for 5-10 breaths. You should feel a stretch in your back and hips. It's okay if you don't feel a big stretch at first.

Gently bring your knees back to the center. Then, repeat the whole process on the other side.

Tip: To make the pose easier, you can put a pillow or rolled-up blanket between your knees. This can help support your legs and make the twist feel more comfortable.

Tip: Try to keep your shoulders relaxed and pressed into the floor. This will help you get a better stretch.

Try the Cobra Pose: This yoga pose strengthens your back and opens up your chest. It's done lying on your stomach, so it stretches your back in a different way than twisting. It's great for posture and easing back pain from sitting too much.

Do a Lunge with a Twist: This exercise combines a lunge (a step forward with a bend in your legs) with a twist of your upper body. It works your core muscles and makes your hips and spine more flexible. It's a more active movement than the Supine Spinal Twist, helping with balance.

Try a Standing Reach Up Back Rotation Stretch: This stretch is good for moving your spine and making it more flexible. You stand tall, reach up, and then twist your upper body. This helps ease tension in your back and shoulders.

These exercises work similar muscles but offer a variety of movement. Find what feels best for your body and fitness goals!

Butterfly Pose: This pose is all about making your hips and inner thighs more flexible. You sit with the soles of your feet together and gently let your knees fall towards the floor. It's very relaxing and helps open up your hips.

Lunge with a Twist: This is a more active pose. You lunge forward with one leg and then twist your upper body. It's good for your core muscles, hip flexors (the muscles at the front of your hips), and the muscles on the sides of your body. It also helps with balance.

Standing Back Rotation Stretch: This stretch helps your spine move more easily and makes your back and shoulders less stiff. You stand up straight and gently twist your upper body from side to side. It's a good way to warm up or cool down.

Each of these poses works some of the same muscles as the Supine Spinal Twist, but they also have their own special advantages. Try them all and see which ones you like best!

Don't push your knees down: Let your legs gently fall to the side using gravity. Don't force them. Deep breaths can help your body relax and let the twist happen naturally.

Twist only as far as feels good: Everyone's body is different. Find a twist that feels comfortable and doesn't hurt. It's better to do a small, gentle twist than to push yourself too far and get hurt.

Use your breath to deepen the stretch: As you breathe in and out, notice how your body responds. Deep, slow breaths can help you relax and allow for a deeper, more comfortable twist.

It helps ease tension and stress in your body.

This pose improves how well your spine can move.

To do this pose, you'll need a yoga mat.

Lie on your back on the mat. Make sure you're comfortable and have enough space around you.

Take a deep breath in to prepare your body for the stretch.

Slowly, drop your knees over to one side while keeping your shoulders flat on the mat. You might feel a gentle stretch in your back and hips.

Keep your knees together as you twist. Don't force it; just go as far as feels comfortable.

Extend your arms out to the sides, palms facing down. This helps to deepen the twist and keeps your shoulders relaxed.

Hold the pose for a few breaths, focusing on your breathing and the sensations in your body. Notice where you feel the stretch.

Gently return to the starting position, then repeat on the other side.

Try this pose regularly to see its benefits. Listen to your body and stop if you feel any pain.