Spinal Bend Pose with Legs to the Right

How to do Spinal Bend Pose with Legs to the Right

1. 1Lie flat on your back with your knees bent and the soles of your feet resting flat on the mat.
2. 2Extend your arms out to the sides in a T-shape with your palms turned upward, keeping both shoulder blades grounded.
3. 3Draw both knees gently toward your chest, keeping your lower back relaxed against the floor.
4. 4Inhale deeply, and on an exhale, lower both knees together slowly toward the floor on your right side.
5. 5Keep your left shoulder blade firmly anchored to the mat, turning your gaze softly to the left if your neck allows.
6. 6Rest your right hand lightly on top of your left knee to steady the legs without pulling down forcefully.
7. 7Breathe steadily into the left side of your rib cage and waist, allowing gravity to deepen the rotation.
8. 8Inhale to draw your knees back to center, realigning your pelvis before moving to the other side.

Benefits

• Releases muscular tension in the lumbar spine and lower back
• Gently stretches the outer hip, IT band, and gluteal muscles
• Opens the chest, pectorals, and front of the shoulders
• Improves rotational range of motion throughout the thoracic and lumbar spine
• Stimulates digestion and circulation across abdominal organs

Common mistakes and cues

• Lifting the left shoulder

  Keep both shoulder blades firmly anchored to the floor even if your knees hover slightly above the mat.

• Forcing knees to the floor

  Avoid pushing your knees down aggressively with your hand; instead, let gravity work or use a prop.

• Holding the breath

  Maintain a continuous, relaxed breath rhythm rather than clenching your diaphragm during the twist.

• Straining the cervical spine

  Keep your head neutral and gaze at the ceiling if turning your neck to the left creates pinch points.

Modifications and props

• Block under knees

  Place a yoga block or folded blanket beneath your right knee to support the legs if they do not easily reach the floor.

• Block between thighs

  Squeeze a block between your knees to maintain hip-width alignment and alleviate pressure on the sacroiliac joint.

• Cactus arms

  Bend your elbows at 90 degrees if tight shoulders or limited room prevent you from fully extending your arms.

• Single-leg variation

  Keep your bottom leg straight along the floor and cross only the top bent knee over to decrease the twist's intensity.

Cautions

• Acute disc herniation

  Avoid deep twists if you have an active herniated disc or sharp shooting nerve pain along the spine.

• Sacroiliac joint instability

  Place a support between your knees and keep the twist mild if you experience SI joint inflammation.

• Recent abdominal surgery

  Refrain from abdominal twisting practices until fully cleared by your medical provider.

If you are working with an injury, pregnancy or a medical condition, check with a qualified professional before practising this pose.

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