Exercise-100:Meru wakrasana (The simple twist)

  • Sit with the legs stretched straight in front.
  • Place the hands slightly behind and to the side of the buttocks with the fingers pointing backwards.
  • Put the left hand beside the right hand.
  • Place the left foot outside the right knee.
  • Move the right hand slightly backward.
  • Twist the head and trunk as far to the right as possible.
  • Re-center the trunk and then twist it again.
  • Practice a maximum of 10 twists to each side.


  • Inhale before twisting.
  • Retain your breath while twisting.
  • Exhale after re-centering.


On relaxation of the back muscles.

  • This asana is a preparatory pose for ardha matsyendrasana.
  • It stretches the spinal cord and is also very useful for removing backache.



Spinal Twist Asanas

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