Procedure
1. Bend the left leg in the knee and place its heel near the thigh. Keep the sole of the left foot flat on the floor and the thigh and knee touching to the chest.
2. Place the left hand in front of the right hand in such a way that the fingers of both the palms face each other and the palms remain flat on the floor.
3. Now turn the neck and the trunk to the right, twisting the spine and look back above the shoulder. Continue smooth breathing.
Position
1. In this Asana the spine is to be kept straight.
2. The lower end of the spine and both the hips be placed well on the floor and stabilize them.
3. Then with the support of the neck and shoulders twist the upper vertebrae to the right. At the same time, the standing knee be kept close to the chest.
4. Alongwith the neck, the sight should also be turned to the right side and stabilize it in that direction.
Releasing
1. Turn the neck to the front.
2. Restore the hand to its place.
3. Straighten the left leg and take the sitting position.
1. Bend the left leg in the knee and place its heel near the thigh. Keep the sole of the left foot flat on the floor and the thigh and knee touching to the chest.
2. Place the left hand in front of the right hand in such a way that the fingers of both the palms face each other and the palms remain flat on the floor.
3. Now turn the neck and the trunk to the right, twisting the spine and look back above the shoulder. Continue smooth breathing.
Position
1. In this Asana the spine is to be kept straight.
2. The lower end of the spine and both the hips be placed well on the floor and stabilize them.
3. Then with the support of the neck and shoulders twist the upper vertebrae to the right. At the same time, the standing knee be kept close to the chest.
4. Alongwith the neck, the sight should also be turned to the right side and stabilize it in that direction.
Releasing
1. Turn the neck to the front.
2. Restore the hand to its place.
3. Straighten the left leg and take the sitting position.
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