Supine Twist

About This Pose

Supine Twist is the pose most people want at the end of a long day and the one they're least likely to skip. Lying down takes the effort out of it, the spine gets to release without supporting any weight, and the rotation happens through gravity rather than muscular effort. Lie on your back. Hug both knees to the chest. Extend the arms out to the sides at shoulder height. Let both knees fall to the right, stacking them on top of each other. The left shoulder stays on or near the floor. Gaze can go to the left. The rotation releases the lower back, the outer hip of the top leg, and the IT band. Most people feel it primarily in the lower back and the hip of the upper leg. If the knees are far from the floor, place a folded blanket under them so the body can relax completely. The key to getting the most from this pose: breathe into the left side of the chest. The exhale helps the left shoulder release toward the floor and deepens the rotation gently with each breath. Hold for eight to ten breaths per side at minimum. For tighter bodies or after a long run, two to three minutes per side is not too much. This is also a useful pose for SI joint tension, the area where the sacrum meets the pelvis. The rotation creates movement through the joint that daily upright movement doesn't access.

How to Practice

1. 1

   Lie on your back with knees bent and feet flat on the mat.

2. 2

   Hug the right knee into the chest, then let it fall across the body to the left.

3. 3

   Extend the right arm out to the right at shoulder height, palm facing up.

4. 4

   Keep both shoulders grounded — it matters more that the shoulders stay down than that the knee touches the floor.

5. 5

   Turn the gaze to the right or keep it neutral toward the ceiling.

6. 6

   Hold for 8–10 breaths, softening with each exhale. Bring the knee back to centre and switch sides.

Benefits

• Releases the lower back and spine
• stretches the hips and IT band