Shava Udarakarshanasana – Universal Spinal Twist

By Prana Yoga | In All Yoga Postures, Hip Openers, Spinal Twisting | on June 12, 2014



  1. Start lying on your back in Shavansana (corpse posture)
  2. Exhale, bend your right knee and place the right sole on the left thigh, keeping the left leg extended.
  3. Inhale bring your left hand onto right knee, and spread your right arm out perpendicular to your body, palm facing down.
  4. Exhale and bring the right knee towards the floor on the left side of the body. Making sure to keep your shoulders on the floor.
  5. Turn the head and look to the right hand.
  6. Breathe deeply, relaxing into the posture, focussing on sinking your shoulders into the floor. Allow yourself to stay here for some time
  7. To exit the posture, inhale lift the right leg up
  8. Exhale extend and bring your arms to your sides
  9. Repeat with the opposite leg


  1. Relieves pain from the lower back, waist, and pelvic area.
  2. Can reduce abdominal fat
  3. Helps to realign hips
  4. Relaxes spinal tension


  1. Stop doing this posture if it causes any pain, it can be used on everyone

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