Mobility · Yoga
Reclined Spinal Twist
The Reclined Spinal Twist is a gentle lying-down stretch that rotates your trunk with bent knees. It works on rotational mobility while stretching the sides of your waist and lower back.
- Beginner
- Low injury risk
- No rest timer
How to do it
- Lie on your back with your knees bent and feet flat on the mat.
- Extend your arms out to the sides at a comfortable angle.
- Bring your knees together.
- Lower both knees slowly toward one side, allowing your pelvis to roll.
- Hold the position at a comfortable stretch.
- Use your abdominal muscles to guide your knees back to center.
Form cues
- Let your shoulders stay heavy.
- Keep your jaw relaxed.
- Breathe slowly into your ribs.
Common mistakes
- Chasing the floorRest your knees on a bolster or folded blanket if they cannot reach the mat comfortably.
- Forcing the head to turnKeep your face toward the ceiling if looking away from your knees strains your neck.
- Pulling the knees downLet gravity provide the stretch instead of adding pressure with your hand.
Safety
Pushing too far into the twist can irritate your lower back or neck, especially if rotation already causes symptoms.
- Start with a small range before settling into a longer hold.
- Stop if you feel sharp pain, tingling, or pain traveling into a limb.
- Move out of the position gradually rather than jerking your knees upward.
If you have an ongoing back or neck problem, or recent spinal or abdominal surgery, ask a physiotherapist or doctor whether this twist is appropriate.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Yoga Blanket (optional)
- Yoga Block (optional)
- Yoga Bolster (optional)
- Yoga Mat
Sets and reps
- Sets
- 1–2
- Target
- 20–30 seconds per side
- Rest
- No rest timer
Complete the hold on both sides; a mild stretch is enough.