Benefits:  Stretches lower back, waist, ribs and opens the chest.  Twists are also good for relieving pinched nerves and massaging internal organs.

In this beginning version of revolved stomach pose, start in a supine position, flat on the back, reach through the center of the heels and the ball mounts of the big toes. 

Bend the right knee, placing the foot flat on the floor.  Push into the foot, lifting the hips and shifting the hips to the right. (this will allow the spine to rotate more easily during the twist and will allow the pelvic bones to stack right on top of the left). 

Bring the right foot onto the left thigh (above the knee).  Bring the left hand to the outside of the right knee.  Keeping both shoulders grounded (scapula on the floor), using the left hand, rotate the spine by pressing the right knee across the body, to the left. 

Left leg stays active by pushing from the groin out through the ball mounts of the toes and the center of the heel.

Right arm is extended from the shoulder at a ninety-degree angle while gently pressing the hand into the floor.  This assists in keeping the chest broad.

Head can turn to right by originating the action from the mid spine (the thoracic spine).  If there is any pain in the cervical spine, look up towards the ceiling or sky.

Use the inhale to extend the inner body by reaching through the crown of the head and pressing through the center of the left heel.  Exhale and deepen the twist by gently pressing the left hand into the right knee, releasing the back muscles.

When you are ready, come out of the pose by releasing the left hand and slowly bringing the right knee to center, placing the foot flat on the floor.  Relax with both legs extended, arms resting at the sides, for a few breaths, noticing the effects of the pose.  Then proceed to the left side.