Spinal twist

Meru Wakrasana

  • Sit in the Seated Base Position (Prarambhik Sthiti).
  • Bend the right knee and place the sole of the right foot on the floor to the outside of the left thigh.
  • Turn the torso to the left and place the left hand on the floor behind the body towards the right buttock and have the fingers pointing backwards.
  • Place the right hand behind and slightly to the side of the left buttock, as close to the left hand as possible.
  • Using the arms as levers, twist the head and torso to the left as far as comfortable while maintaining integrity in the spine.
  • Hold for some time then release the hands and re-centre the torso, returning to the Seated Base Position.
  • Practice up to 5 times and then repeat to the other side.

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