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.