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Steps
1.Lie flat on your back, bend your legs
at the knees and bring your feet near
the hips. Interlock the fingers of both
your hands and keep them under the head.
2.Now exhale and put a little pressure
on the waist. Twist your knees to the
right, simultaneously turning your head
and neck to the left. Maintain normal
breathing.
3.Again, while exhaling, twist the knees
to the left turning the head and neck
to the right. Repeat this three to four
times on each side. Return to the normal
position and then relax. Like Katichalana
(cross leg-twisting pose) lie in Shavasana,
bring legs together and hands together.
4.Fold both your legs and cross right
over the left. Inter-locks finger of both
your hands and keep them under your head.Look
towards the left and vice versa. Change
the leg, left over the right. While exhaling,
twist the leg right and look at left and
vice versa. Maintain the final position
for a minute, breathe normally and return
in reverse order.
Benefits &
Precautions:
This asana is very good for relieving
back pain and also helps in digestion
and joints pains. It maintains the omen,
hips chest, knees, shoulder and spine.
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