 | |  |
1. | Sit
upright, and stretch out the legs. |
| | |
 | |
1. | Fold
the left leg at the knee so that the heel presses the pelvic bones (anus). |
2. | Bend
the right leg also at the knee. |
3. | Bring
it over the left leg. |
4. | Rest
it by the side of the bent knee. |
5. | Catch
the toes of the right foot with the fingers of the left hand. |
6. | Take
the right hand back, twisting the trunk and touch the navel. |
7. | Twist
the shoulders and neck towards the spinal cord. |
8. | Fix
the eyesight on the elbow. |
9. | Retain
this pose. |
10. | Repeat
for the other side of the body. |
| | |
 | |
| | Sitting
upright, inhale. While pressing heel against anus, exhale. Placing hands
over knee, again inhale and touching the navel, exhale. Practice one minute up
to three minutes. The duration can be increased up to ten minutes. |
| | |
 | |
|
1. | It massages
the chest, ribs, neck, navel and abdominal organs. |
|
2. | It
strengthens and stretches the spine and every single vertebra. |
| | |
Ardha-matsyendrasana (Lateral spinal twist
pose)
