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.

Breathing

• Inhale to prepare.
• Exhale while twisting.
• Retain the breath out, or breath naturally if holding the pose.
• Inhale to re-centre.

Awareness

• The twist and rotation of the hip joint.
• Relaxation of the spine.
• The breath.
• Manipura chakra.

Benefits

• Stimulates the liver and kidneys.
• Stretches the shoulders, hips, and neck.
• Energizes the spine.
• Alleviates back pain.
• Activates the digestive system.

Practice note

• Ensure both buttocks remain on the floor.