Spinal Twist Release the Figure Four pose, and bend both knees into your chest, extending your arms out in T position. Slowly lower both knees to the right. Rest them on the ground, and turn your head to the left. Hold here for 30 seconds, feeling your spine lengthen and twist. Use your abs to lift your knees back to centre, and roll them to the other side for another 30. Image Source: POPSUGAR Photography / Louisa Larson