Lying Twist with Bent-Knee Together

Setup

1. Lie flat on your back on a stable surface with your legs extended.

2. Extend your arms out to the sides at shoulder height, palms facing up or down, forming a 'T' shape.

Movement

1. Bend your knees and lift your feet off the floor until your thighs are perpendicular to the floor and your knees are bent at a 90-degree angle.

2. Take a deep breath in, and as you exhale, slowly lower both bent knees to one side until they gently rest on or near the floor.

3. Keep both shoulders firmly pressed into the floor throughout the movement to maximize the stretch.

4. Optionally, turn your head in the opposite direction of your knees for an added neck stretch.

5. Hold the position for the desired duration or number of breaths.

6. Inhale to return your knees to the center, then exhale to lower them to the opposite side.