Main Steps

Stand in Tadasana

Inhale and jump 4 feet apart raising both arms to a horizontal level.

Inhale and raise both arms vertically, palms facing each other.

Exhale and twist to the left with left foot turning 90o and

Right foot 30o so that trunk and navel face towards the left. Exhale and bend left knee to a right angle and extend head and neck upwards to look towards the ceiling. Keep right leg completely stretched and outer border of foot and heel in contact with the floor. Maintain the pose and breathe normally. Exhale and return to original position by retracing the steps in the reverse order. Repeat pose on opposite side.

Benefits

Tones the spine. Tones larynx, chest, abdominal and pelvic organs. Strengthens leg muscles and improves stamina. Strengthens all joints. Reduces fat round waist. Stimulates thyroid gland.

Indications

Cervical spondylities. Voice disorders. Asthma and bronchitis. Digestive and pelvic organ disorders. Menstrual disorders. Weakness off legs. Arthritis

Drooping shoulders

Obesity of waist, hips and thighs

Thyroid disorders.