Supine Spinal Twist Yoga Pose
Expert Advice
Keep your shoulders flat on the ground to ensure the twist is coming from your spine and not your shoulders. Breathe deeply to enhance the stretch.
How-to-do Steps
- Lie on your back with your arms extended to the sides in a 'T' shape.
- Bring your knees to your chest and then lower them to one side, keeping your knees together.
- Turn your head to look in the opposite direction of your knees.
- Hold the position for several deep breaths, feeling the stretch in your spine and torso.
- Bring your knees back to the center and repeat on the other side.
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Muscles Worked
Supine Spinal Twist Yoga Pose primarily targets the Lats, Abs, with Stretching mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Lats30%
Abs30%
Secondary
Glutes20%
Quads20%
Equipment
Body Weight
Exercise Type
Stretching
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Supine Spinal Twist Yoga Pose work?
Supine Spinal Twist Yoga Pose primarily targets the Lats, Abs. Secondary muscles involved include Glutes, Quads. It is classified as a Stretching exercise performed with Body Weight.
How many sets and reps should I do for Supine Spinal Twist Yoga Pose?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Supine Spinal Twist Yoga Pose suitable for beginners?
Yes, Supine Spinal Twist Yoga Pose is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
