(Natrajasana)

This supported spinal twist gently squeezes the abdominal organs, releasing stored toxins. This posture also helps to mobilise and release tension for people with tight lower backs.

How To Perform

• Lie flat on your back on the floor.
• Press the lower back into the floor and lengthen the spine.
• Open the arms to a T, palms down on the floor.
• Draw the chin into the chest, allowing the back of the neck to lengthen.
• Relax the shoulders away from the ears and bring both knees towards the chest.
• On an exhalation drop both knees together towards the right.
• Keep both shoulders in contact with the floor and turn your head and gaze to the left staying for 5-10 breaths.
• Inhale as you bring the knees into the chest and exhale as you drop the knees to the opposite side.
• This can also be used as a restorative posture by staying in it for up to 5-minutes on each side.