Supine Spinal Twist Yoga Pose Exercise Guide
Exercise Profile
- Target
- Erector Spinae
- Equipment
- Body weight
- Body Part
- Hips
- Primary Muscle
- Erector Spinae
- Secondary Muscles
- Quadriceps, Obliques, Gluteus Medius, Tensor Fasciae Latae
- Intensity
- low
- Category
- stretching
- Skill Level
- beginner
- Estimated Calories
- 2.5
- Alternate Names
- Supine twist
Visualised Target Muscle Groups
Front
Back
How to: Supine Spinal Twist Yoga Pose
- Lie on your back with your arms extended to the sides at shoulder height.
- Bend your knees and place your feet flat on the floor.
- Slowly drop your knees to one side while keeping your shoulders flat on the ground.
- Turn your head to the opposite side and hold this position for several breaths.
- Return to the starting position and repeat on the other side.
Common Mistakes
- Not keeping the shoulders grounded.
- Twisting too forcefully without control.
- Failing to engage the core for stability.
Modifications
- Use a blanket under the knees for extra support.
- Perform the twist with one knee bent and the foot flat on the ground.
Tips
- Keep both shoulders on the ground during the twist.
- Breathe deeply and relax into the pose for maximum effectiveness.
- Adjust your arm position for comfort and stability.
Workout plans with Supine Spinal Twist Yoga Pose
Free programs that include this exercise, with sets, reps and rest for every day.
Tags
stretching
yoga
hips
spine
relaxation
beginner
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