HomeYoga Asanas : Pawanmuktasana - Part II : Universal Spinal Twist
Yoga Asanas....towards supreme fitness

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Universal Spinal Twist (Shava Udarakarshanasana)

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

Routine Benefits
Breathing Pattern Contraindications


  • 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.

Breathing Pattern:

  • 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.


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


  • 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.


  • Pain around the hip area.
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Yoga Mats
Techniques adapted from Asana, Pranayama, Mudra, Bandha by Swami
Satyananda published by Yoga Publications Trust, Munger, Bihar.


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