Shava =  Corpse; Udar = Abdomen; Akarshan- Stretch, pulling; Asana- Pose/Posture.

Shava Udarakarshanaasana, also known as the Universal Spinal Twist, helps realign the hip joint and remove tightness from the lower back; it also aids digestion by stretching the digestive system. 

Instructions

1. Lie on your back with your legs and feet together.
2. Stretch your arms out to the sides at shoulder level, with your palms facing down.
3. Bend your right leg and place the sole on your left kneecap. Place your left hand on top of your right knee.
4. Exhale and gently lower the right knee towards the floor on the left side of your body.
5.   Keep the sole of your right foot in contact with your left kneecap, turn your head to the right to look at your right hand, and ensure both shoulders remain fixed on the mat.
6. Do not lift your right arm off the ground, and keep your left leg straight
7. Hold the position for as long as it is comfortable.
8. Inhale, return to the starting position by bringing your head and knee to the center. Stretch your right arm out to the side and straighten your right leg.
9. Repeat the process on the other side.

Tips

• If your knee cannot reach the floor, you may support it with a blanket or a block.
•  If your shoulder and right hand are not in contact with the floor, keep your right hand on your right hip and your head straight.
•  If it is too intense, practice Supta Udarakarshanasana (Lying Abdominal Stretch Pose) for a few weeks before attempting this posture again.

Benefits of Shava Udarakarshanaasana (Universal Spinal Twist)

1. Tones and massages the pelvic and abdominal organs.
2. It improves digestion and helps get rid of gastritis.
3. Improves posture and cures back ailments and spinal disorders.
4. It is beneficial in relieving the stiffness of the lower back and tiredness of the body.