Consider the supine twist as a gentle stretch to reduce tension in the lower back. This stretch is a simple yet powerful way to loosen tight muscles that may cause back pain.
To do the supine twist, start by lying on your back on a firm surface, such as a yoga mat. First, bring your knees up and hug them to your chest. Keeping your knees together, gently lower them to the right until they’re resting on the floor. Your thighs should be perpendicular to the rest of your body, and your knees should be stacked one on top of the other.
Raise your left hand straight up in the air, then slowly lower it to the floor on your left side, straight out from your body. Depending on how tight your muscles are, your left should may not touch the ground. For a deeper stretch, turn your head to the left and look toward your left hand.
Stay in this position, breathing deeply, for about 30 seconds.
To come out of the pose, start by turning your head so you’re staring straight up. Bring your left arm back up above you in the air, then engage your abdominal muscles and bring your knees back to your chest. Rock back and forth once your twice, then switch sides and repeat.