Practice:
Sit in Vajrasana. >Inhaling come up onto the knees. The toes can be tucked under or stretched. >Exhaling step the right foot forward, so the calf is vertical. Place both hands on the right knee. >Breathing normally balance the body. >Inhaling straighten the arms out to the side at shoulder height. >Exhaling twist the upper body slowly to the right, place the left hand on the right knee the right hand on the left heel. Look over the right shoulder and feel the twist along the spine. >Inhaling bring the body upright and straighten arms to the side. >Exhaling lower the arms and return to the starting position. Perform this Asana 3 times on each side. >During the 2nd round concentrate on the muscles at the front of the body and be aware of the movement of the breath. >During the 3rd round hold the position and breathe normally.

Benefits:
Strengthens the back, pelvic and thigh muscles. Promotes flexibility of the spine and leg stability. Stretches the hip flexors and corrects the position of the pelvis. Encourages good posture. The twist and slight stretch of the abdominal cavity stimulates the solar plexus and digestive system. Improves balance and regulates the nervous system.

Caution:
This Asana should not be practiced if it creates pain in the back.

Afterwards relax in Anandasana.

Asana is included in the following categories:
Asanas and Exercises to Strengthen the Pelvic Muscles
Asanas and Exercises to Stretch the Hip Flexors