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.


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


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


  • 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.