Supine Twist
On your back with the knees bent, let both knees fall to one side while the opposite shoulder stays on the floor; hold the rotation.
How to do it
Setup
On your back, knees bent and feet down, arms out wide at shoulder height.
Steps
- Let both knees fall to one side, stacked on each other.
- Keep the opposite shoulder blade on the floor – that is the whole rotation.
- Turn the head the other way if the neck is comfortable with it.
- Come back through the middle and switch sides.
Common mistakes
Letting the shoulder lift to get the knees lower: the shoulder decides the range. Forcing the knees to the floor; a cushion under them is fine. Wrenching the neck round: the head follows or stays.
Breathing
Exhale into the twist; each exhale settles the knees a little more.
