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References

Jathara Parivartanasana or the Spinal twist is a supine pose that improves digestion, promotes better circulation, and reduces stiffness in the hips. In Sanskrit Jathara means abdomen or belly and Parivartanasana denotes twisting, revolving, turning through or about. Hence the literal meaning of the term is twisting belly. It is a great, relaxing twist which helps to release tension from the lower back.

Lie on your back on the floor with arms stretched out at shoulder height forming the letter ‘T’ and palms facing down. Bend your knees and place your feet flat on the floor. Lift your hips off the floor and swing them to the left. Place them on the floor there. Now try to pull your knees toward your chest and drop them toward the floor on the right side of your body. Inhaling, lengthen your spine. Exhale both shoulders toward the floor. Hold the spinal twist for three complete breaths. Lift your legs off the floor and place your feet back down to center your hips on the floor. Repeat everything to the other side. Breathe evenly and comfortably through your nose. You can also practice this asana with stretching your legs straight. In that case raise your legs upright straight and swing them on either side of your body, hold the position for three breathes and then come back to the original position. Repeat the actions to the other side.