Spinal Twist (Lying)

How to do it

1. Lie on your back on a mat with the arms extended out to the sides at shoulder height, palms down.
2. Bend both knees up toward the chest, keeping them stacked together.
3. Slowly lower both knees to one side while keeping the shoulders and upper back flat on the mat.
4. Feel a stretch through the lower back and obliques as the hips rotate away from the shoulders, turning the head gently toward the opposite hand.
5. Hold the position for 5 to 8 slow breaths, letting the knees settle closer to the floor with each exhale.
6. Bring the knees back to center and lower them to the opposite side to repeat.

Muscles worked

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