Supine Twist
- Beginner
- Yoga
- Mobility
The supine twist has you lie on your back and guide one bent knee across your body toward the floor, arms open to the sides. It stretches the obliques and lower back through a static hold rather than repeated movement. Beginners hold it during a cooldown, a recovery flow or as a gentler warmup, timed on each side.
- Muscles
- Obliques, Lower back
- Equipment
- Bodyweight
- Logged as
- Timed hold
How to
- Lie on your back and hug one knee to your chest.
- Guide the knee across your body toward the floor.
- Open your arms and look the opposite way.
- Relax both shoulders down, hold, then switch sides.
Form cues
- Breathe out slowly to sink deeper into the stretch.
- Keep your hips stacked instead of letting them roll back.
- Feel the stretch along your lower back and side waist.
Common mistakes
- Top shoulder lifts off the floor. Press both shoulders down toward the floor.
- Hips roll along with the knee. Keep your hips stacked and square.
- Breath stays shallow and the body stays tense. Slow your breathing and let the tension go.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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