Jathara Parivartanasana (The Abdominal Twist)

Lie down in a supine position on your back elongating the legs and spine.

Open your arms out to the sides at shoulder level, facing the palms downward.

Lift your legs by bending at the knees and placing the feet on the floor.

Now inhale and try to lengthen your spine.

Gradually raise your feet off the floor so that shins lie parallel to the floor.

Exhale lowering your knees with stacked feet to the right on the floor.

Simultaneously, turn your neck and head to the left.

Hold the pose with six slow and long breaths.

Inhale lifting the legs and turning the head back to the center with bent knees towards the trunk.

Exhale, lower the bent legs towards the floor on the left and turn the head to look towards the right.

Inhale raising the bent legs and head back to the center.

Place the feet on the floor.

Extend the legs on the floor and bring the arms to the sides of the body to relax in the starting position.

Lifting the shoulders off the floor while turning the head in the opposite direction.

Lifting of the upper back while performing the twist.

Allowing your knees to shift below the pelvis.

Enhance core strength, alignment and posture.

Releases tension in the lumbar spine and strengthens the spine and legs.

Aids relief from sciatica pain.

Tones your abdomen and large intestines.

Stimulate the other internal organs like the liver, kidney, pancreas, stomach, etc.

Helps in digestion.

Stimulates your Manipura chakra.

Therapeutic for Stress, Anxiety, and Fatigue.

Has a Calming Effect on the Mind and Body.

Avoid in case of any hip, spine, shoulders, neck, knees, ankles, or rib cage injury

Avoid if suffering from herniated disc issues, rheumatic disorder or hip arthritis.

Avoid in case of an abdominal or hip replacement surgery.

Avoid during pregnancy and mensuration.