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Lying Spinal Twist

Right before taking a rest, increase side-to-side spinal flexibility with this reclined twist:

  • Lie on your back, bending the knees into the chest.
  • Extend your arms out in cactus position with your elbows at right angles, palms facing up.
  • Slowly lower both knees to the left. Rest them on the ground and turn your head to the right.
  • Hold here for at least five breaths, feeling your spine lengthen and twist. You may even hear some "cracks."
  • Use your abs to lift your knees back to center. Slowly lower both knees to the right, and look over your left shoulder.
  • After five breaths, release, and head into your final pose.

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