Supine Spinal Twist

Lie on your back, hug both knees into your chest, and stretch your arms out wide to the sides in a T shape with palms down.

On an exhale, let both knees drop slowly to the right toward the floor while you turn your head gently to the left.

Keep both shoulder blades grounded and resting heavy on the mat, and lengthen the lower back by drawing the tailbone toward the heels to avoid compressing the lumbar spine.

Place a bolster or blanket under the knees if they do not reach the floor, and breathe softly into the side of your ribcage as the spine unwinds.

Hold for 5 to 8 breaths, then use your core to float the knees back to center and repeat the twist to the other side.