Supta Parsva Pavanamuktasana – Supine Double Knee Twist
The Pose: Supta Parsva Pavanamuktasana is offered as a reclining twist and should be approached with softness. Do not grip the belly and add support for your knees to come to if you feel any strain.
How To: From a supine position, gently engage your core to draw your knees over hips (for softer pose, leave your feet on the floor) Reach your arms out at chest level with the palms facing upward. Inhale and then exhale to guide your knees to the right. Take several breaths on your right side and allow your belly to draw to the left. Inhale and with an exhale draw the knees back to center. Inhale and with your exhale, guide the knees to the left. Take several breaths on your left side and allow your belly to draw to the right. 
Tips: Remember you can always practice this twist with both feet on the floor. In that variation, it is nice to take the feet as wide as your mat and then let the knees drop to each side. Stay in the twist for several breaths before the exhale takes you back to center.
Benefits: Twists are necessary for good spinal health because rotation nourishes the vertebrae. The action of twisting contracts and releases many organs in the abdominal region which aids in flushing the organs and directing the elimination of toxins. Regular practice of twisting poses will relieve back pain, increase flexibility in the hips and help tone the belly. At this time of year, we can all use a little help digesting and releasing. This pose is the one to help!
