Revolved Abdomen Variation (Jathara Parivartanasana Variation)

Lie flat on your back, bend the knees, and lift the feet off the floor. The calves should be 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 breath, 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. If this shoulder wants to rise up, then place blankets under the legs to support the twist. Enjoy several breaths before inhaling back up to center and exhaling the legs to the right side.

Vata Focus:

Expand the breath in the low back and cultivate strength in the abdomen and core muscles.

Benefits:

Increases spinal flexibility, invigorates the internal organs, and relieves backache.