Yoga pose
Supine Spinal Twist is a floor-based twist that gently rotates the spine and shifts the work out of the feet and hands. It is often used near the end of practice to unwind the back, soften the waist and ribs, and let the breath settle.
Typical hold: 30 to 90 seconds per side
Timing: 5 slow breaths per side · 8 to 10 breaths per side · 30 to 60 seconds per side
This twist is simple to set up, but it does not need to be big to be useful. Most people get more from it when the movement stays easy in the breath and the lower body is supported enough that the back can release. Your knees do not need to reach the floor, and your top shoulder does not need to pin down. Let the shape fit your body rather than trying to copy a picture.
If the twist feels stuck in your lower back, move your knees a little farther away from your chest. That usually spreads the rotation more comfortably through the waist and mid-back.
Place a block, folded blanket, or cushion under the outer knee or both knees so the legs can rest instead of hanging in space.
Keep one foot on the floor and guide only the opposite knee across the body. This reduces the weight of the legs and often feels easier on the lower back.
If a wide T shape strains the chest or shoulders, rest the arms lower and slightly forward so the upper body can stay relaxed.
Lie on your back with one knee bent and draw it across your body while the other foot stays on the floor.
Use this if both knees together feel too heavy or the lower back feels compressed.
Lie on your back with knees bent and feet wide, then let the knees lean together and stay neutral.
Choose this if any twisting feels irritating and you want a quieter resting position.
Hug one or both knees in and keep the spine centred without rotating.
Use this when you want a gentle floor release but twisting does not feel right today.
Both knees stay bent and stacked, which keeps the shape compact and usually more accessible.
The thighs wrap and the legs move to one side, creating a stronger outer-hip and upper-back feeling for some bodies.
The arms open wider and the top chest rotates gently upward, making the pose feel broader across the ribs.
Stop if the pose causes sharp pain in the back, hip, or ribs, or if you notice tingling or numbness into the leg that does not ease when you return to centre. Get individual guidance before repeating it.
Use these related poses when you want a more accessible way to practise a similar movement or prepare for this pose.
These poses can help prepare the movement pattern or body position used here.
When this pose feels steady and controlled, these related poses may provide a logical next step.
These poses can provide a contrasting movement or a quieter transition after this pose.
See how this pose fits into a complete practice rather than using it in isolation.
No. Let the knees stop wherever the twist still feels easy in your breath. If they hover, place a block, blanket, or cushion underneath so the legs can rest.
Only if your neck feels comfortable. Looking upward is completely fine and often better if turning the head makes the throat or neck feel tight.
That is common, especially if the knees are drawn in quite close. Try moving the knees slightly farther away from the chest or supporting them on a prop so the waist and ribs can soften too.
Neither is better for everyone. Both knees together gives a fuller twist, while one leg at a time is usually lighter and easier to control. Choose the version that lets your back stay comfortable.
Reviewed for yoga instruction
Certified Yoga Instructor with 5+ years of Teaching and Consistent Practice
Last reviewed: 2026-08-08
