Spinal Twist Bend your knees into your chest, and extend your arms out in T position. Slowly lower both knees to the left. Rest them on the ground, and turn your head to the right. Hold here for at least five breaths, feeling your spine lengthen and twist. You may even hear some "cracks." Use your abs to lift your knees back to centre, and roll them to the other side. Image Source: POPSUGAR Photography / Louisa Larson