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
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.
Tags
stretching
yoga
hips
spine
relaxation
beginner