Main Steps

Sit with legs stretched in front. Bend right knee parallel to the floor raise the hips place foot horizontally under them and sit over it. Bend left knee vertically and place foot on outer side of right thigh with shin perpendicular to floor. Exhale and twist right arm around the left knee and place it behind the back. Exhale and take left arm back, and grip the opposite hand. Turn head to left or right, and gaze at center of eyebrows or over the shoulder. Maintain the pose and breathe normally. Exhale and return to original position by retracing the steps in a reverse order. Repeat the pose sitting on the left foot and twisting to the right.

Benefits

• Tones complete spine.
• Massages abdominal and pelvic organs, especially the kidneys. Loosens all joints.
• Tones gonads and adrenal glands.
• Reduces fat around thighs, arms and waist.

Indications

• Spondylitis and backaches
• Genitor- urinary disorders of kidney urinary bladder uterus ovary, testes and prostate
• Gastro- intestinal disorders of liver spleen and pancreas
• Arthritis
• Obesity of thighs, arms and waist.