Triyak Bhujangasana - Twisting Cobra

Starting Position: Lie on the abdomen

Concentration: on the twisting of the spine

Breath: coordinated with the movement

Repetitions: 3 times on each side

Practice: Lie on the abdomen and place the hands beside the shoulders on the floor. Legs are slightly apart with toes tucked under. >Inhaling press the hips to the floor. Raise the upper body with the help of the arms. >Look up. >Exhaling slowly turn the head and upper body to the right and look over the right shoulder towards the left heel. >Inhaling turn back to the centre again and look upwards. >Exhaling slowly return to the starting position.

Repeat the exercise on the other side.

Benefits: Maintains flexibility of the spine and prevents slipped discs. This Asana is especially beneficial for those who sit a lot. Helpful for constipation and regulates kidney and female reproductive function. Has a generally harmonising effect upon body and mind.

Caution: This Asana is to be avoided with a hyperactive thyroid, hernia, acute problems of the spine, back or intestines.