Supta Parivartanasana — Reclining Spinal Twist

BeginnerAxial Rotation Thoracic Opening

60s 2 reps

A gentle resting twist that releases the spine and relaxes the body.

How to perform

Lie on the back. Draw the knees in, then let them drop to one side while the arms extend out and the head turns the opposite way. Relax the shoulders. Repeat on the other side.

Breathing

Breathe slowly and fully into the sides of the body. Let each exhale soften the twist.

Benefits

Gently twists and releases the spine, calms the nervous system, and relieves tension.

Anatomical focus

ObliquesErector SpinaePsoas Major

Keep the shoulders grounded; twist from the spine, not the knees.

Precautions

Keep the twist comfortable; support the knees with a cushion if needed.

Practice within a comfortable range and stop if you experience pain, numbness, dizziness, or any concerning symptom. These are yoga and wellness movements intended to work the hip-flexor and anterior-hip region — not medical claims, and not a substitute for professional medical advice or treatment.