The butterfly Jathara parVritti Variation I

Back pain sufferers often forget that the lower and upper back are very connected. Often, an upper back twist like the butterfly has a safe ripple effect all the way down when a lower back twist isn't possible.

tftNG/ If you're having a disc-related problem, be very careful of twists for both the upper and lower back. If you have any negative symptoms, such as pain or numbness, leave the twist out and speak to your physician before adding it back into your program.

1. Lie on your left side with your knees bent, arms extended parallel not higher than your shoulders and join your palms together on the floor as Figure 22-16a illustrates.

Place pillows or folded blankets under your head and between your knees for stability.

2. As you inhale, raise your right hand up and over, turning your head to follow your hand until it touches the floor on the other side as in Figure 22-16b.

Don't force it! Only move your hand and head as far as it can comfortably go.

3. As you exhale, return to the starting position in Step 1.

4. Repeat Steps 2 and 3 four to six times.

5. Repeat Steps 1 through 4 on the right side.

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