Supine Spinal Stretch
Supine spinal stretch is a restorative yoga posture that targets the lower back through a lying spinal rotation. It involves crossing one knee to the opposite side while keeping the shoulders grounded, releasing tension in the lumbar spine, glutes, and obliques.
How to do it
- Lie flat on your back with your arms extended out to the sides in a T-shape.
- Bend your right knee and draw it toward your chest.
- Exhale and guide your right knee across your body to the left side, lowering it toward the floor.
- Turn your gaze to the right and keep both shoulders flat on the mat.
- Hold the twist for 30-60 seconds, then return your knee to center and repeat on the other side.
Form cues
- Keep both shoulders pressed into the floor.
- Breathe deeply into your belly.
- Let gravity do the work, don't force the stretch.
- Keep your neck relaxed and gaze soft.
- Move slowly into the twist.
Breathing: Focus on slow, deep diaphragmatic breathing; exhale as you move into the twist to allow your muscles to release fully.
Common mistakes
- Lifting the opposite shoulder: This reduces the spinal rotation and limits the stretch effectiveness.
- Holding your breath: This creates tension when you should be relaxing into the movement.
- Twisting too quickly: Sudden movements can strain the lower back instead of releasing it.
Muscles worked
Primary: lower back. Secondary: obliques, glutes, chest.
Suggested sets & reps
Get fitter
1-2 sets of 60 seconds per side, as needed.
Lose weight
1 set of 60 seconds per side, done daily.
Build muscle
1 set of 60 seconds per side, post-workout recovery.
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp or shooting pain during the movement, ease off immediately.
- If you have a history of spinal injury or disc issues, check with a healthcare professional before adding this to your routine.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Should I feel a stretch in my spine?
You should feel a gentle release through the lower back and sides of your torso, not a sharp pull or pain in the spine itself.
What if my knee doesn't touch the floor?
That is perfectly fine. Focus on keeping your shoulders flat on the floor; the rotation is more important than the knee touching the ground.
Can I do this every day?
Yes, this is a gentle movement that can be performed daily to help release tension, especially after sitting for long periods.