Dynamic Spinal Twist

Gatyatmak Meru Vakrasana

  • Sit in the Base Position (Prarambhik Sthiti).
  • Separate the legs to a comfortable distance.
  • Keep the knees and back straight.
  • Raise arms to the sides at shoulder height.
  • Keeping the arms straight twist to the left and bring the right hand towards the left foot.
  • Stretch the left arm behind the back as the trunk rotates further to the left.
  • Keep both arms in a straight line.
  • Turn the head to gaze at the left fingertips.
  • Return back to centre arms at shoulder height.
  • Turn to the opposite side bringing the left hand towards the right foot.
  • Keep the right arm straight and stretched behind the body, aligned with left.
  • Twist the torso to the right and turn the head to gaze at the right fingertips.
  • Return to centre.
  • This completes one round. Practice up to 10 rounds, gradually increasing the speed.


  • Inhale in centre.
  • Exhale when twisting to the side.


  • The twisting movement.
  • The effect on the spinal vertebrae and muscles.
  • Synchronizing the movement with the breath.


  • Sciatica.
  • Slipped disc.
  • Hernia.


  • Removes stiffness in the back.
  • Increases flexibility of the spine.
  • Massages the abdominal organs
  • Stimulates digestion.