Practice:
Lie relaxed on the back.

Variation A:
Inhaling raise the straight right arm over the head and place it on the floor beside the head. At the same time bend the right knee up towards the body. >Exhaling with the left hand bring the right knee as far as possible towards the left shoulder, turning the head to the right. >Inhaling come back to the centre. Practice the movement 3 times and then return to the starting position. Repeat the exercise on the other side.

Benefits:
Stretches and relaxes the lumbar spine and hips. Helps to counteract back problems and sacro-iliac pain.

Variation B (without illustration):
Stretch the arms out sideways at shoulder height. >Inhaling bend the right knee and place the foot on the outside of the left thigh. Take hold of the knee with the left hand. If unable to grasp the knee lift the leg slightly. >Exhaling bring the right knee to the left towards the floor and at the same time turn the head to the right. >Inhaling return to the centre. Practice the movement 3 times and then return to the starting position. Change legs and practice the exercise on the other side.

Benefits:
Helps to counteract back problems and pain in the sacro-iliac joint. Relaxes the muscles along the spine and promotes mobility of the hips.

Caution:
This exercise should not be practiced if there is an acute problem with the back.

Asana is included in the following categories:
Asanas and Exercises to Relax Muscles of the Lumbar Spine and Prevent Sciatic Problems
Asanas and Exercises to Relax the Sacro-Iliac Joint