This is also called as T-Roll because its easy to remember and the shape of the pose is "T" or called as Jathara parivarthasana in yoga. This stretch is good for healthy lower back and the waist and people who wants to reduce their belly can also try this twist. Reclining Twist is good for those who are standing or sitting hours and hours at work.
- lie on the floor on your back and make sure your legs are straight.
- Stretch your arms out side to form a "T" shape.
- Your palms of your hands, elbow and shoulder all 3 need to touch the ground all the time.
- Bring both the knees up in a curve position (90 degree).
- Your half body should the ground and half in the air, like the above picture.
- Make sure your buttock is also in the air, where you will feel the hip.
- Breath in and out.
- Slowly roll your knees to left side, it should touch the ground and the upper body should
remain the same (should not move).
- While you rolling make sure your both the knees are together.
- Hold it for about 6 to 10 seconds.
- Now repeat the same towards the opposite side (right side).
Do this for at-least the 10 sets (1 set = left and right).
- Stretch your arms out side to form a "T" shape.
- Your palms of your hands, elbow and shoulder all 3 need to touch the ground all the time.
- Bring both the knees up in a curve position (90 degree).
- Your half body should the ground and half in the air, like the above picture.
- Make sure your buttock is also in the air, where you will feel the hip.
- Breath in and out.
- Slowly roll your knees to left side, it should touch the ground and the upper body should
remain the same (should not move).
- Hold it for about 6 to 10 seconds.
- Now repeat the same towards the opposite side (right side).
Do this for at-least the 10 sets (1 set = left and right).
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