Supine Twist
Lying on the back with one leg straight, draw the other bent knee across the body toward the floor, the opposite hand guiding it and both shoulders down.
How to do it
Setup
On the back, legs long, arms out wide at shoulder height.
Steps
- Bend one knee up and draw it across the straight leg.
- Let the opposite hand ease the knee toward the floor, shoulders flat.
- Hold and breathe, then bring the knee back up and switch sides.
Common mistakes
Shoulder lifting to get the knee lower: the shoulder decides the range; keep it down. Pressing the knee down hard: the hand only guides; the leg's own weight does the rest. Straight leg rolling with the twist: keep it long on the floor, toes up.
Breathing
Exhale into the twist; each exhale lets the knee sink a little further.
