Lying Spinal Twist
If you only had time for one pose, yoga instructor Kathleen Clemons recommended doing Lying Spinal Twist, or Supine Twist. "This shape is gentle enough for anyone to do with simple modifications and has some truly amazing benefits," she said: decompressing and improving flexibility in your spine, lengthening your hip rotators, and relieving pain throughout your torso. "Your whole well-being is connected to the health of your spine, and this is my favorite way to easily open, release, and improve it!" she said.
- Lie on your back, bending your knees into your chest.
- Extend your arms out in T-position.
- Slowly lower both knees to the right. Rest them on the ground, and turn your head to the left. You can increase the stretch by crossing the left knee over the right thigh.
- 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, then repeat on the other side.