Jathara parivartanasana (spinal twist)
One day later than promised, here is the video on spinal twists. This one is done lying down on your yoga mat, we'll do ardha matsyendrasana (a seated spinal twist) another time. This one is great for relieving tension in the lower back, removing stiffness from the spine and shoulders, and stretching out your sides.
It is also recommended for alleviating constipation.
From the energetic viewpoint, it has a calming effect and is good at the end of a class or before going to bed.
If you can't get your knees to touch the ground without lifting your shoulder from the mat, trying placing a bolster or cushion underneath the lower knee. If you find it difficult to keep the knees together, you can place a cushion or yoga block in between your knees.
Please do not attempt this pose if you have any back injuries.
As always, please don't hesitate to get in touch if you have any queries.