"Windshield Wiper Twist", just like your car's windshield wipers, is a gentle smooth twist that most people enjoy. I use it mostly in my classes as a warmup or finishing pose.
Begin on your back with bent knees and the soles of your feet on the floor about the width of a Yoga mat or approximately two feet apart with your arms out to the sides in a T shape with palms facing up.
Exhaling let the knees drop to the right as the head rolls to the left. Inhaling bring the knees and head to center and exhaling to the opposite side. You the body to move with the breathe, so the legs and head move on each exhalation and inhalation at your breath rhythm. The movement should flow using a long slow breath with the body relaxed. Only let the knees drop to the degree it's still comfortable
Benefits: Feel the spine twist and the hips rotate side to side as your spine is squeezing toxins out when it's twisting on the exhalation and feeding it with oxygen and nutrients on the inhalation. The internal organs are also massaged which helps the digestive system. Great for the hips and releases tension in the lower back.
You can mix it up by letting the knees remain on the dropped side for several breaths before coming up.
Continue with the "Windshield Wiper Twist" 30 to 60 seconds if it feels good.
Happy & Healthy,