Supta Jathara Parivartanasana:
If you want to improve your posture then you can try only one Supta Jathara Parivartanasana Yogaasan. The name is derived from the Sanskrit Supat, meaning “lie-down position” jathar, meaning “abdomen,” parivarta, meaning “turning,” and asana, meaning “pose.”It’s very simple, but powerful pose that will help you to improve your spine in alignment, to release kinks and tension built up from long bouts of standing, sitting, and all of your other daily tasks. You should do this in the morning on the plan floor. Steps to do Supta Jathara Parivartanasana
1. Lie down on your yoga mat on your back. If you not feeling comfortable then you can place a thin soft pillow beneath your head.
2. Fold your legs towards stomach and hug your knees into your chest and take few deep breaths. Inhale and exhale slowly.
3. Then extend your arms out in opposite directions, like a capital “T”.
4. Bring your knees out one side left at 90 degrees so that your shins (front side of leg below knee) are parallel to the earth and your knees and torso create an “L” shape.
5. Take a big breath in and press your mid-back into the ground.
6. Keep the shoulders flat to the floor, close the eyes, and relax into the posture. Let gravity pull the knees down, so you do not have to use any effort in this posture.
7. Breathe and hold for 6-10 breaths.
8. To release: inhale and roll the hips back to the abdomen
9. Repeat on other side.
