1. The starting position-Lie flat on the stomach with legs straight, top of the feet on the floor. place the palms of the hands on the floor close to the chest. The toes should be tucked under and the heels raised, so that the foot rests on the ball of the foot.
2. Without using the arms (Tricep muscles), inhale and lift the head and chest off of the floor, keeping the neck in line with the spine. 3.Twist the head and upper portion of the trunk, and look over the left shoulder.Gaze at the heel of the right foot.
4.In the final position, the arms remain straight or slightly bent as the shoulders and trunk are twisted.Try to feel a diagonal stretch of the abdomen.
5.Relax the back and keep the navel as close to the floor as possible.Stay in the final position for a few seconds. Turn the face forward again and repeat the twist on the other side without lowering the trunk. Return to the centre and lower the body to the floor. This is one round.
Breathing: Inhale while raising the torso. Retain the breath inside while twisting to both sides. Exhale while lowering to the floor.
This asana helps to strengthen neck and lower back muscles. It stretches the neck and lower back muscles. It may relocate the slip dics problem and backache. This asana also improves the circulation in the lower back region and toning the nerves, facilitates better communication between nervous system and body. It stimulates the appetite and alleviates the constipation.
Guidelines / Contraindications:
This asana should not be practiced by people with slip disc,lower back pain and neck pain.