Supine Spinal Twist is a reclining twist that relaxes the spine, stretches the back muscles, and promotes spinal mobility.
Description & Steps:
- Lie on your back with knees bent and feet flat on the mat
- Drop both knees to one side while keeping shoulders grounded
- Extend arms in a T-shape, turn the head gently toward the opposite side
- Breathe deeply and hold for 30–60 seconds, then switch sides
Benefits:
- Relieves tension in the lower back and spine
- Improves spinal flexibility and alignment
- Massages abdominal organs and supports digestion
Contraindications:
- Severe spinal injury or herniated discs
- Recent abdominal surgery
- Pregnancy (avoid deep twists; modify with knees higher or less rotation)
