Spinal Twist - Jathara Parivartanasana - Yoga PostureJathara Parivartanasana – The Belly Revolving Pose by Sue Fuller

This wonderful posture will relieve tension in the lower back and gently massages some of the internal organs which will assist digestion and elimination.

This posture is also known as the reclining twist or Supta Matsyendrasna.  It is a great posture for all levels and especially beginners as the body is well supported by the floor.

The lower back is a common area to hold tension so this posture is perfect for many as it gently eliminates tension through the lower back.  It also opens the chest making it easy to breathe slowly and completely whilst holding this posture.

There are a number of variations of this posture, when starting it is a good idea to lie on your back with your knees bent and the soles of your feet on the ground.  Take the arms out to the sides so that they are level with your shoulders and turn your palms up.

Inhale through your nose and as you exhale let your knees fall to the right and turn your head to the left.  Hold for five or more complete breaths and then repeat on the other side.

To strengthen the core you can synchronise your breath and your movement and work to draw in your lower abdominal muscles to help move your knees as follows: -

Inhale as you exhale let your knees fall to the right and turn your head to the left.  The next time you inhale draw your lower abdominals towards your spine and lift your knees up and return your head to the starting position.  Now exhale and let your knees fall to the left and turn your head to the right now inhale and draw your lower abdominal muscles towards your spine and lift your knees up and return your head to your starting position.  Continue like this for ten or more complete breaths.

Sue Fuller is a leading yoga teacher and writer.  She has created over 60 audio yoga classes for all different levels and requirements, classes are available from www.yoga2hear.co.uk and www.wellbeingworldonline.com.