Practice:
Lie on the back.

With this exercise pay attention:

• To the slow, continual practice of the twist (as if in slow motion)

• To the twisting of the head and the legs in opposite directions at the same time

• To ensure the shoulders and arms remain on the floor

• To the coordination of the movement with the breath

Variation A - With Legs Together:
Bend both legs and place the feet beside each other on the floor. The legs remain together throughout the whole exercise. Straighten the arms out sideways at shoulder height and turn the palms up. >Exhaling move the head to the left and at the same time the knees to the right. In the final position the left leg is on top of the right leg and the left buttock is raised from the floor. >Inhaling return the knees and head to the centre at the same time. >Exhaling repeat the twist to the other side.

Benefits:
Relaxes the deep muscles of the back and promotes mobility of the spine.

Variation B - With Legs Apart:
>Bend both knees and place the feet at least hip-width apart. The arms are stretched sideways at shoulder height with palms facing up. >Exhaling turn the head to the left and at the same time the knees to the right so that the left knee comes close to the right heel. >Inhaling return the head and legs to the centre at the same time. >Exhaling repeat the movement to the other side.

Benefits:
Promotes mobility of the hips and is helpful for problems in the sacro-iliac joint.

Caution:
Avoid practicing this exercise if there is an acute slipped disc.

Asana is included in the following categories:
Asanas and Exercises to Relax the Sacro-Iliac Joint
Asanas and Exercises to Improve Mobility of the Hip Joint