Practice - Variation A:
>Exhaling bend the upper body to the right. The right hand slides down along the leg towards the ankle. The legs remain straight. The left hand moves up along the left side of the body to the armpit. Look towards the left elbow and remain for a short time in this position. >Inhaling slowly come upright. Practice the exercise on the other side. After each round pause in the starting position, breathing normally.

Variation B:
>Inhaling raise the arms sideways to shoulder height. >Exhaling bend the upper body to the right until the right hand touches the ankle. The left arm is stretched upwards vertically. The palm faces forward. Look towards the left hand. Remain for a short time in this position. >Inhaling slowly come upright. >Exhaling return to the starting position. Repeat exercise on the other side.

Variation C:
>Inhaling raise the arms sideways to shoulder height. >Exhaling bend the upper body to the right until the right hand touches the ankle. Extend the arm straight up and move the arm over the head until the upper arm touches the ear. Remain a short time in this position. >Inhaling slowly come upright. >Exhaling return to the starting position. Repeat the exercise on other side.

Variation D:
>Inhaling raise the arms sideways to shoulder height. >Exhaling turn the upper body to the right, bend forward and take hold of the right ankle with the left hand. The right arm is stretched upwards vertically. Look towards the right hand. Remain for a short while in this position. >Inhaling slowly come upright. >Exhaling return to the starting position. Repeat the exercise on other side.

Variation E:
>Inhaling bring the arms behind the back and take hold of the left wrist with the right hand. >Exhaling turn the right foot and upper body to the right, bending the right knee bring the nose or the forehead to the knee. The left leg remains straight. Remain a short time in this position. >Inhaling slowly come upright. >Exhaling return to starting position. Repeat the exercise on other side.

Benefits:
Balances the nervous system, promotes flexibility of the spine, opens and stretches the muscles along the side of the body. Stretches the muscles at the back of the thighs and increases leg stability. Deepens the breath and guides it into the sides of the lungs. To relieve constipation, drink 1-2 cups of lightly salted, lukewarm water before the exercise.

Asana is included in the following categories:
Asanas and Exercises to Strengthen the Lungs and Deepen the Breath
Asanas and Exercises to Improve Poor Posture and Scoliosis