Jathara Paravritti

Start in the lying rest position. Lift your buttock a few centimetres and move them to the left about 2 hands breadths and place them down again. Now lift the knees and feet and roll them both to the right till they both rest on the floor to the right side of your body. Try to have a right angle at both the hip and knee joints. Lift your head and turn to look over your left shoulder. Stay here for 4-6 breaths, letting the in-breath start at the belly and come up to the chest and on the out-breath, progressively let go of every muscle. Roll back and re-adjust everything to the centre and then go the opposite way. Buttocks up and to the right - then down, knees and feet up and to the left and then down, head up and to the right. After completing both sides rest in the lying rest position.

This twist is fantastic for all the internal organs and for releasing tightness in the back. It is also a great preparation for relaxation.