Practice:
Sit with the legs straight and relax the whole body. Place the sole of the right foot flat on the floor on the outside of the left knee. Bend the left leg and lay the left heel beside the right buttock. Both buttocks remain on the floor. The back is upright and relaxed. >Bring the left arm to the outside of the right knee and grasp the right ankle. Turn the upper body as far as possible to the right, place the right arm across the back and look over the right shoulder. >Breathing normally remain for a few minutes in this position and relax the whole body. >Slowly return to the starting position. Practice the exercise to the other side.

• Initially, practice the Asana three times holding each repetition briefly. After practicing this way for some time begin to extend the practice by holding the posture for a few minutes with normal breathing.

Benefits:
Promotes mobility of the spine and hips. The twist aids release of tension from the deep layers of muscle in the back. The breath is also deepened in this position. Function of the kidneys and pancreas is stimulated and the ability to concentrate is improved.

Caution:
Do not practice this Asana if it causes pain in the knee or hips.

Asana is included in the following categories:
Asanas and Exercises to Increase Flexibility of the Spine
Asanas and Exercises to Activate the Pancreas (for Diabetes)