This asana warms the whole body, especially the back, and is part of the warm-up series of yoga poses. Practice this pose for a few minutes before you start any primary asana/poses. It will increase the flexibility of the whole body. This technique has four stages,

Stage 1

Steps

1. Sit in the sitting stithi pos (Dandasana).
2. Bend the knees and place the hands under the knees, holding the thighs.
3. Exhale and lift the feet as you roll your body back on the spine. Roll backward towards the shoulders.
4. Inhale and roll back up.
5. Repeat this process 5-10 times.

Stage 2

Steps

1. Bend the knees and hold your ankles with your thumbs on top.
2. Exhale, roll back slowly, and keep your legs straight above your forehead, with your toes touching the ground and your hands holding your ankles. If your toes don’t reach the ground, bend your knees slightly and gradually try to straighten your legs as your flexibility improves. Avoid pushing yourself beyond your comfortable range. Alternatively, if you are flexible but cannot touch your toes, place your hands on your calves to gently press them downwards so your toes can easily touch the ground.
3. Inhale and bend your knees as you return to the sitting pose.
4. Repeat this process 5-10 times.

Stage 3

Steps

1. Sit in Baddha konasana (Butterfly pose).\
2. Hold your big toes with your hands, exhale, roll back, and spread your legs, keeping the knees straight and holding the toes. Your hands should remain between your legs throughout the movement.
3. Inhale, bend your knees, and come back up to Baddha Konasana, then bend your body forward and touch your forehead to your toes.
4. Remember, your hands should not leave your body at any point during the roll-back, up-roll, or forward bend.
5. Repeat this process 5-10 times

Steps

1. Sit in Baddha konasana(Butterfly pose), holding onto your toes.
2. Slowly move your head towards the left knee and place your left shoulder on the ground.
3. Roll your body to the right side, pressing your right elbow on the right thigh, and come to a sitting pose. Then, move towards your left knee again, roll to the right side, and return to the sitting pose. Repeat this rotation twice from left to right, making a circle.
4. Perform this movement with some momentum; if you go too slowly, you cannot get up.
5. Repeat the same sequence on the other side. 

Tips

1. When rolling back, move towards the knee and then begin rolling. 
2. Ensure your feet are together; you will have difficulty getting up if they are apart.
3. Roll with momentum; avoid going too slowly.
4. If you struggle to come up from the roll, use your hand on the ground for initial support.
5. With consistent practice over several days, these poses will become more comfortable and natural.

Benefits of Jhulana Lurhakanasana (Spinal Rock)

1. Helps overcome drowsiness and stiffness felt upon waking in the morning.
2. Improves the proper functioning of the digestive system.
3. Reduces extra fat around the hips and abdomen when practiced regularly.
4. Massages the back and buttocks.
5. Provides an excellent massage to the vertebrae.
6. Relieves joint pains throughout the body.

How to do Stage 1,2 &3:

How to do Stage 4: