The yoga spinal twist pose opens up your spine and improves your range of motion. A spinal twist has many flexibility benefits. It stretches your chest, shoulders, back and hips. If you have pain in your lower back or hips, a spinal twist can provide much needed relief. The key to a successful spinal twist is proper body placement.
Spinal Twist
A spinal twist is performed in a supine position. Lie on your back with your knees bent and your feet flat on the floor. If you're a beginner, straighten your left leg onto the floor and then move your bent right knee toward the left side of your body. For an advanced spinal twist, keep both knees bent and lower both knees to the left side of your body. Repeat the twist to the right.
Shoulder Blades
As your knees move to the left side of your body, press your right shoulder blade into the floor. Your arms should be straight on the floor out to your sides in line with your shoulders. Your left shoulder blade should also remain flat on the floor to prevent yourself from rolling sideways onto your left shoulder. When you reverse the direction of your knees to the right, your left shoulder blade presses down and remains in contact with the floor.
Upper Back
Your upper back maintains contact with the floor throughout the spinal twist. When your knees rotate to the left, turn your head to look toward the right. Look to the left when your knees fall to the right. Keep your head and upper back relaxed onto the floor during the twist. Maintain this position for 20 to 30 seconds.
Modifications
If the spinal twist is a new movement for you, your upper back and shoulder blades might not remain in contact with the floor. An unsupported shoulder is not recommended during this pose. To support your shoulder, bend your arm, rest your elbow on the floor and your hand on your hip. Use this modification until your flexibility improves and you can extend your arms out to the side.
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