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Steps :
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Sit with legs stretched out in front of the body.
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Bending right leg and place it outside the left knee with right foot flat on the floor and toes pointing front.
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Bend left leg and place it outside around the right buttock with outside left foot of touching the floor.
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Slowly squeeze to the right and place the left arm keeping armpit outside right knee and try to hold ankle or toes of right foot.
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Place the right hand either on the floor or place the right arm around the back.
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Try to wrap left waist with the back of right hand without straining.
During the final position looking at the right shoulder level towards back.
-- This is from right side, same should be repeated from left side.
Duration : Each side 1 to 2 minutes or up to 20 breaths .
Breathing : Inhale in forward position and exhale while twisting the trunk. During final position breathing normal. Inhale while return to starting position.
Awareness : Physical on twisting of abdominal organs and spine with spine upright . At spiritual level on ajna chakra( Eyebrow centre).
Sequence : This posture should be followed after completing forward and backward group of asanas .
Contra-indications : Women having more than 2 or 3 months of pregnancy should avoid , people suffering from ulcer , hernia , hyperthyroidism should do with expert guidance. People having sciatica or slipped disc should do with extra care slowly.
Benefits : This asana stretches and contract the back and abdominal muscles. Tones the nerves of spine, makes back muscles more supple and relieves spasm . Regulates the secretion of adrenaline and bile. Used for the yogic management of diabetes , sinusitis, bronchitis , constipation ,menstrual disorders , urinary tract disorders , back and spinal problem with care , controls extra fat from waistline muscles etc .
Variation : Stiff people can do this posture with variation according to the ability either one leg stretched in front and hands should be adjusted according to the range of movement |
