> Stand with the feet about half a meter apart and the arms beside the body.
> Inhaling and raising the arms to shoulder level. Final position
> While exhaling twist the body to the left. Place the right hand on the left shoulder and wrap the left arm around the back and the left hand around the right side of the waist.
> Look over the left shoulder as far as possible.
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> Keep the back of the neck straight and imagine the top of the spine is the fixed point around which the head turns.
> Inhale and return to the starting position and practice on the other side.
> The movement should be relaxed and spontaneous. Perform the rotation smoothly, without jerking or stiffness.
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> Come back to starting position and then lowe the arms while exhaling. Awareness
> On the breathing synchronized with the physical movement, and on the stretch of the abdomen and spinal muscles.
> This asana tones the waist, back and hips.
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> It is useful for correcting back stiffness and postural problems.
> The relaxation and swinging movement induces a feeling of lightness and may be used to relieve physical and mental tension at any time during the day.
Practice note: This asana can be performed in a more dynamic way by swinging. Rhythmically with the arms without synchronizing the movements with the breath
Points to Remember Starting position
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> Stand erect with heels together, gaps between the big toes is 6inches, hands beside the body, palms resting beside the thighs and the fingers together.
> Expand the chest and drop the shoulders to a relaxed position. Keep the neck straight. Relax the whole body.
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Final position
> While inhaling slowly rise the right arm sideways up above the head until the upper arm touch the right ear, palm facing left.
> Start exhaling and bend slowly on the left side from the waist region; slide the left palm down as far as possible along the left leg.
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> Keep the raised arm straight and bend exactly laterally from the waist region,
> Keep the legs straight.
Releasing
> Slowly come back to vertical position, keeping the hand up, with the upper arms touching the ear with inhalation.
> Bring the right hand sideways down to starting position with exhalation.
> Repeat the same with left hand on other side to complete one round.
No of rounds: 5
Breathing
> Breathe out whenever you bend sideways and inhale while coming up.
> Normal breathes while holding the final position.
Benefits
> Elasticity of spine increases. Lateral thoracic muscles are stretched and blood supply increases. Hip joints become flexible, lungs capacity increases and excess fat around the waist reduces.
> Relieves from back pain, constipation and good for flat foot.