Shava Udarakarshanasana is an Indian translation for Universal Spinal Twist pose. You can learn this asana as below:

Routine:

• Get in the primary position of Shavasana.
• Relax and remain conscious towards normal breathing.
• Mentally prepare yourself for this asana.
• Place both the legs together.

• Stretch out your both the hands parallel to your shoulder with the palms touching the floor

• Keep the spinal chord and the neck straight.
• Keep your eyes open.
• Bend your right knee.
• Place the right sole on the left thigh.
• Keep the right leg straight.

• Now raise your left hand and place the palm on the right knee.

• Inhale deep.
• This is the initial position.

• Exhale out and allow the right knee to be pressed normally on floor towards the left side.

• Keep your left leg straight.
• Maintain the shoulder on the floor.
• Turn the neck to the right.

• Pause for a while looking along the straight-arm and gaze at the middle finger of the right hand.

• This is the final moment of asana.

• Inhale deep and raise your knees to get in the primary position.

• Straighten your neck and the right leg.

• Out stretch your hands again parallel to the shoulder on the floor.

• Repeat this exercise with the left leg.

• Practice once to each side, gradually extending the holding duration.

• Get in the shavasana pose when the exercise is finally over.

• Relax and breathe easy.

• For the maximum benefit perform this after those asanas which are strenuous on the lower back.

• Inhale in the initial position.

• Exhale when you push the knee to the floor and turn the head.

• Breathe deep and slow in the final position.

• Inhale while centering the body and exhale while straightening the leg.

Consciousness:

• Physical - Breath and the affected part of the waist.
• Spiritual - on Manipur Chakra.
  

Benefits:

• Rectifies the disorders of hip joint.
• Relieves the strain and pain of the waist and pelvic area.
• Removes the unnecessary fats stored in the waist area.

• Eliminates the constipation by providing abdominal massage.

• Practice of this asana also enhances the utility of elbows.

Contraindications:

• Pain around the hip area.