Exercise Tutorial: Supine Twist
Table of Contents
What Is a Supine Twist
The Supine Twist is a popular Yoga position that aims to combat a sedentary lifestyle. It targets many areas of the body including the glutes, abdomen and even the chest! Keep reading to learn about why the Supine Twist is a great stretch to include in your exercise routine.
How to Do a Supine Twist
The Supine Twist is a static stretch that is performed on the ground. To learn how to complete the Supine Twist, follow the directions below.
Begin by lying down on your back with your legs extended and arms out to your sides.
Keeping your left leg extended, pull your right knee into your chest.
Gently drop the right leg over the extended leg. Hold for 30 seconds.
Repeat on the other side.
Benefits of the Supine Twist
The main benefit of the Supine Twist is that is helps those with poor posture. The Supine Twist will help to improve the mobility of the spine, which can become very limited in those with a sedentary lifestyle.
Supine Twist Form
Many people who perform the Supine Twist believe that their knee needs to come across the body and touch the floor, this is not the case! If you are forcing your knee to touch the ground, you can overstretch your muscles and cause an injury.
Many people are unable to achieve their full range of motion when they start to perform the Supine Twist, so only go as far as your body will allow while maintaining proper form. If your knee cannot reach the floor yet, try placing a pillow underneath the limb. The most important part of the stretch is to keep the shoulders on the floor, so use the support of a pillow if needed!
Supine Twist Muscles Worked
The Supine Twist will target the Glutes, Hips, Obliques, and Chest. It is a great stretch for opening up the spine, and also strengthening the Abdomen. If you’ve had an injury to you back or spine, talk to your doctor to confirm that the Supine Twist is a safe stretch for you.
Why Is the Supine Twist Useful
The Supine Twist is useful for those with bad posture. Regular performance of the Supine Twist will help to lengthen the spine and reduce tension in the back. If you are experiencing back pain, you definitely need to try this stretch!
Are the Supta Matsyendrasana & Supine Twist Yoga Pose the Same?
Yes. The Supta Matsyendrasana (Supine Twist yoga pose) is a gentle, restorative spinal twist that involves lying on your back with knees bent, and then allowing the knees to gently fall to one side as you extend the opposite arm. This pose eases the stretching of the lower back and hips, while promoting relaxation and spinal mobility.
