Bent Knee Lying Twist

Setup

1. 01Lie on your back on a mat with arms out to the sides in a T position.
2. 02Bend both knees and lift them over the hips, feet off the floor or flat.
3. 03Press the shoulder blades and palms gently into the floor.
4. 04Relax the neck and look straight up.

Execution

1. 01Exhale and lower both knees together toward one side of the body.
2. 02Let the hips roll while keeping both shoulders in contact with the floor.
3. 03Hold the end position and breathe for 20 to 30 seconds.
4. 04Bring the knees back to center and repeat on the other side.

Checkpoints

• -Both shoulders stay glued to the mat as the knees drop.
• -Knees stay stacked together rather than sliding apart.
• -Stretch is felt through the lower back, hip, and trunk, not as sharp pain.
• -Breathing deepens the stretch on each exhale.

Common mistakes

• -Letting the opposite shoulder peel off the floor.
• -Forcing the knees flat to the ground beyond comfortable range.
• -Twisting fast instead of lowering slowly with breath.
• -Holding tension in the neck and jaw.