Abdominal Turning Pose

1. Lying in Savasana, abduct the arms 90 degrees, palms upward. 

2. With toes pointed, knees straight and ankles in contact, raise both legs together to vertical. In lower back pain, both knees can be bent in raising, then the knees straightened when the thighs are vertical.

3. Make your soles horizontal.  

4. Take a calm breath and turn palms upward.

5. First move your hips slightly to the left as you inhale.

6. With exhalation lower both legs to the right, so that they are in contact both with

A each other and the floor, parallel to the right arm. Press downward with the right hand to retain contact of the left shoulder with the floor also. Keep as much of the thoracic and upper lumbar spine as possible in contact with the floor.

7. Breathe calmly for up to 1 minute.

8. Then, pressing with the right hand and forearm, raise the legs back to vertical.

9. Take a breath.

10. With exhalation, perform the same lowering on the left, keeping floor contact for the right shoulder and thoracic spine with left hand pressure.

11. After the legs are on the floor and parallel to the left hand, breathe calmly and symmetrically for 1 minute.

12. Then raise the legs to vertical again.

13. Bend your knees and lower your legs to the floor.

14. Return your arms to your sides, return to Savasana.