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Single Knee to ChestRelease lower-back tension in 30 seconds.
Seated Spinal TwistRestore rotational mobility that sitting all day steals from your spine.
Supine Twist
Reviewed by Jules T., certified yoga teacher · Difficulty 1/3
The classic wind-down twist: knees drop to one side while the shoulders stay heavy, letting the whole spine unwind under its own weight. A favorite before sleep.
How to do it
- Lie on your back with knees bent, feet flat, arms spread wide like a T.
- Exhale and let both knees drop slowly to one side, keeping them together.
- Keep both shoulders resting heavy on the floor; turn your head the opposite way if that feels good.
- Stay 30–45 seconds, breathing slowly. Bring the knees back up and switch sides.
Common mistakes
- Letting the top shoulder lift off the floor to chase the knees deeper.
- Dropping the knees quickly — slow is the whole point.
Take care
- A pillow under the dropped knees makes this friendlier for stiff backs and hips.
This is one pose. A plan tells you which six, in what order, for your back.
60-second check-in · First session free🔒 In the program: a guided session every day — your moves, your order, your pace, with every session logged.
Related moves
Single Knee to ChestRelease lower-back tension in 30 seconds.Seated Spinal TwistRestore rotational mobility that sitting all day steals from your spine.Educational movement guidance — not medical advice. If you have severe or worsening symptoms, please see a healthcare professional.