Practice:
Lie on the back with legs together. Stretch the arms out sideways at shoulder height with palms facing up. Bend the legs and place the soles of the feet on the floor. > Inhale deeply. > Exhaling slowly move both knees to the right, towards the floor. At the same time turn the head to the left. In this position the left leg lies on top of the right. > Inhaling, and with the help of the abdominal muscles, return the legs and head to the centre. > Exhaling slowly move both knees to the left and at the same time turn the head to the right. > Inhaling return to the center. > During the twist the arms remain in contact with the floor. The head and legs turn slowly, in opposite directions, at the same time. > After the exercise return to the starting position.

Benefits:
Relaxes the neck and entire back. Promotes flexibility of the spine. Deepens and harmonises the breath.

Caution:
This Asana should not be practiced with a slipped disc in the acute stage.

Asana is included in the following categories:
Asanas and Exercises to Relax the Back