Supta Udarakarshanasana - Lying Abdominal Twist

This pose involves abdominal twisting.

Sequence:

1. Lie on your back.
2. Spread your arms out, placing them on the floor, palms down.
3. Inhale.
4. Bend the right leg at the knee.
5. Place the right sole on the left thigh.
6. Exhale.
7. Using your left hand press down right knee to floor on the left.
8. Simultaneously, twist your head to gaze at the right hand.
9. Hold for a few seconds, without letting off the pressure on the bent knee, breathing evenly.
10. Release.
11. Repeat three to five times.
12. Relax.
13. Repeat entire sequence for the other side.


Benefits:

* Spinal nerves are toned, strengthening you emotionally.
* Legs are toned, helping in aligning posture.
* Metabolism is tweaked, due to the massaging pressure on abdomen, aiding weight loss.
* Waist and hips are trimmed.
* It helps regularize bowel movements and prepares the body for the day ahead.