Windshield-Wiper Twist

Knees swaying side to side like wipers — a breath-paced supine spinal and hip release.

· 2 min read

yoga · spine · hips · twist · supine

The lesson

  1. 1

    Sway the knees side to side

    On your back, knees bent, feet a little wider than your hips. Keeping the knees together, let them fall to one side, then flow across to the other.

  2. 2

    One side per exhale

    Easy and continuous, shoulders heavy on the mat, pelvis rotating underneath. If a shoulder peels up, you've gone too far.

Windshield-Wiper Twist

How to do it

Lie on your back with the knees bent and the feet planted a little wider than the hips. Keeping the knees together, let them drop to one side like a pair of windshield wipers, then flow them across to the other side. Pace the sway with the breath — one side per exhale — and let the shoulders stay heavy on the mat as the pelvis rotates underneath. It is a continuous, gentle motion, not a held twist.

Why it's good for runners

It mobilizes the lower spine and wrings out the hips through rotation — the transverse-plane motion running quietly neglects. As a flowing movement it warms and frees the low back without forcing a deep static twist.

Common mistakes

Don't let the knees fall so far that one shoulder peels off the floor — keep both shoulders grounded so the rotation stays in the spine and hips. Keep the pace easy; this is a release, not a stretch to push.

Related

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Happy Baby

Supine hip release — hold the feet, knees drawing toward the floor beside the torso, tailbone heavy.

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Knees to Chest

Supine low-back release — both knees drawn in, arms wrapping the shins, back body rounding into the floor.

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Seated Twist

Upright seated spinal rotation — one knee crossed over, the spine lengthening and turning from its base.

Back to Yoga poses