Movement · Evening Wind-Down
Lying Spinal Twist
The Work · Move 6 of 9 · ~30 sec each side
Why this one
A supported twist unwinds the spine and gently massages the low back, and the slow rotation calms the nervous system as you settle toward sleep.
How to do it
Hug both knees in, then open your arms wide into a “T.” Let both knees lower gently to the right while you turn your head to look left. Hold, breathe, and switch sides.
Keep in mind
Keep both shoulders resting on the floor.
Every move: lightly lift your pelvic floor — a gentle lift, never a clench — and breathe slow and full (hold the stretches for about 5 easy breaths, at least 30 seconds). New to the lift? →