Revolved Abdomen Variation (Jathara Parivartanasana Variation)
Lie flat on your back, bend the knees and lift the feet off the floor, calves parallel to the ground. Flex your feet and extend the arms out to the sides like a “T." Press the palms into the ground. Take a deep inhalation, feeling your back body expand into your mat. On the exhalation, guide the knees/legs to the left side coming into a twist. Use the breath to create more space between the right shoulder and right hip. The right shoulder should connect to the ground. For greater comfort, you can support the right shoulder with a blanket, or rest the legs on a bolster or block Enjoy several breaths in the twist before inhaling back up to center and exhaling the legs to the right side.
Breath fully into the belly. Make sure the back of the neck is extended. Enjoy the sensation of letting go and surrendering to gravity.
Increases spinal flexibility, invigorates the internal organs, and relieves backache.