- Sit in vajrasana with knees apart and ankles at the sides of hips.
- Inhale, rise onto the knees and stretch arms to the sides.
- Exhale, twist the torso to the right, bend backward and grasp at the heel with the right hand.
- Look at the left arm which should be raised vertically over the head with palm facing forward.
- Allow the upper body weight to rest on the left heel.
- Inhale, raise the torso and return to the centre kneeling position.
Duration- Practice 10 times on each side with up to 1 minute on either side as a static pose.
- Sit in vajrasana with knees and feet slightly apart.
- Stand on your knees and stretch the arms to the sides.
- Lean backwards and place the hands on the heels.
- Stretch the neck backwards and shift body weight to the arms.
- Arch as far back as possible.
- Return to kneeling and back to vajrasana.
- Inhale while assuming kneeling position.
- Exhale while bending backward and while returning to vajrasana.
- Practice 10 times as a dynamic exercise.
- Hold up to 3 minutes as a static pose.
Concentration– On the abdomen, thyroid gland or spine.
- Beneficial for the digestive, excretory and reproductive systems.
- Stretches the stomach and intestines and removes constipation.
- Removes backache, lumbago and rounded back.