Starting Position:
Sit with legs straight

on the twist of the upper body

coordinated with movement and held in the position

2 times to each side

Sit with the legs straight. The trunk of the body is upright and relaxed. Place the hands about 10 cm behind the body with the fingers pointing outwards. >Inhaling bring the left arm to the right side and place the palm or the fingertips beside the right buttock on the floor. >Exhaling bend the left leg and place the foot on the outside of the right thigh on the floor. The body should be upright. The left buttock should remain in contact with the floor. Turn the upper body and head to the right, looking back over the right shoulder. >Holding the breath remain in this position for as long as comfortable. >Inhaling return to the starting position. >Repeat the exercise to the other side.

Good preparation for Ardha Matsyendrasana (Spinal Twist). The exercise relaxes the back muscles and stabilises the spine. Stimulates the digestive organs, improves mobility of the back and hips, and is a beneficial exercise for the eyes.

After this exercise relax in Anandasana.