Sit on the floor with the legs stretched out in front of the body.
Place your hands slightly behind an d to the side of the buttocks.
Adjust the fingers so that they point outwards.
Lean on your arms for support.
Lift your left foot off the floor and place it on the outside of the right knee. Pivot the body so that the weight is supported by the right arm.
Twist the trunk and place the left arm on the right side of the body.
The left hand should be placed beside the right hand with the fingers pointing outwards. Face backwards on the same side as the hands. Relax the whole body.
Make sure that the spine is straight throughout the asana though you can lean backwards as desired.
Gently twist the spine and place the right hand further behind the back. Don't strain but try to place your right hand as far as possible to the left side of the body.
The right arm can be bent if desired. Twist the head further backwards. Again relax the spine. Then using the right arm as a lever, gently twist the spine a little further. This leverage of the right arm allows the spine to be twisted passively. Relaxation of the spine allows the best possible twist.
If necessary the left arm can be adjusted to provide balance.
Stay in the final pose for a short period of time, breathing normally.
Then return to the starting position. Repeat on the left side of the body.
If you have a stiff spine don't strain by trying to twist further than its flexibility will allow.
Was this article helpful?