Back · Bodyweight
Supine Spinal Twist Yoga Pose
How to do the supine spinal twist yoga pose, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Rotation
- Mechanic
- Isolation
How to do it
Lie on your back and draw one knee up toward your chest, then let it fall across your body to the opposite side. Extend the same-side arm out and turn your gaze toward it, keeping both shoulders on the floor. Hold and breathe into the stretch, then switch sides.
- 1A rotational stretch through the low back and glutes
- 2Both shoulders staying grounded
- 3The twist easing deeper with each breath
Common mistakes
- Forcing the knee down and lifting the shoulder
- Holding your breath through the twist
- Straining the neck instead of turning gently
Muscles worked
The supine spinal twist yoga pose mainly works the lower back and obliques, with the glutes assisting.
- Lower BackPrimary
- ObliquesPrimary
- GlutesSupport
- Upper ChestMinor
- LatsMinor
- Upper AbsMinor
- Lower AbsMinor
- Hip FlexorsMinor
Kovo programs the supine spinal twist yoga pose for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.