Supine Twist

About This Pose

Lying on the back, hug one knee to the chest and let it fall across the body while the same-side arm extends out, shoulders grounding.

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