1) The starting position-Stand straight with feet more than shoulder width apart , toes pointing straight, hands straight, parallel to the floor. Turn the right toes to the right wall and bend the right knee directly over the right ankle. Turn the right hip to right hand side, Turn the head and look at the right middle finger.
2) Rotate the torso, bringing the left elbow on the right knee. Bring the palms together in prayer position and press into them to rotate the right shoulder up and back twisting the upper back. Look at the wall or the ceiling.
3) Keep the right knee bent, legs strong pressing into the feet, and keep the hips sinking down.
4) Breathe and hold for 3-6 breaths.
5) To release: inhale and press into the feet, straightening the legs and then inhale the arms out to the side or up towards the ceiling. Repeat on other side.
1) This asana helps to nourish and realign the spine.
2) It stretches the hip flexors muscles and neck muscles.
3) It improves the balance and concentration.
People with recent or chronic injury should not perform this asana.