Skip Nav

Stretch It: Eagle Spinal Twist

Spinal twists are one of those stretches I love to do just about whenever. Twisting is great in the morning, after a workout, after eating, at your desk, or even right before bed. I'd like to share a twist variation with you known as the eagle spinal twist; it deepens the twisting motion of the spine and stretches the back more than a regular twist.



  • Lie on your back and cross your left knee in front of your right knee. If you can, wrap your left toes around the back of your right ankle, just like in Eagle pose.
  • Now extend your arms out in T-position, palms facing down.
  • Slowly lower both knees to the left. Rest them on the ground and turn your head to the right.
  • Stay like this for 30 seconds or more, feeling your spine lengthen and twist. You may even hear some "cracks."
  • Then use your abs to lift your knees back to center. Untwist your legs and cross them the opposite way, with your right knee in front now. Slowly lower both knees to the right, and look over your left shoulder.
  • Stay here for at least 30 seconds and then lift your knees back up. Untwist your legs and hug both knees into your chest to release your lower back.
Latest Fitness

Download our Halloween app!

Go to App Store
+