Improve Flexibility with Spinal Twist Stretch

Spinal Twist Stretch

Rep Range

Time Based

Hints

While lying flat on a yoga mat, extend your arms out to your sides at shoulder height, palms pressing into the ground. Lift both knees towards your chest, keeping them bent, and feet off the floor. This is your starting position. As you exhale, slowly lower both knees to the one side, allowing gravity to do most of the work but stopping just before they touch the floor. Use your core muscles to control the descent. Inhale as you bring the knees back to center. On the next exhale, lower the knees to the other side, using the same method. Keep the shoulders pressing into the mat throughout the movement.

Common Mistakes

Avoid letting your shoulders lift off the ground as you twist, as the purpose is to maintain contact and get a deep stretch through the spine. Ensure your movements are controlled and steady, not letting momentum take over. Also, it's crucial to use your core muscles and breathe consistently throughout the movement.

Breathing

Inhale deeply as you bring the knees back to the center position. Exhale slowly as you twist and lower the knees to one side. Repeat the breathing pattern as you move through the stretch, inhaling in the center and exhaling on the twist.

Muscle Focus

Primary Focus Area

Spinal