Sit on a mat with legs stretched out, thighs, knees, ankles and feet together.
Back and neck erect, rest on your buttock bones.
Fold your right knee and bring it towards perineum till your big toe touches inside of left thigh
Ensure the right knee is pressed firmly on the floor
Twist the trunk to the left
Inhale and stretch your right hand up keeping elbow straight
Exhale and extend your left hand towards the left toe (Beginners may hold ankle or shin, wherever you feel comfortable) and hold the toe with left elbow resting on the left knee
Keep the right knee straight and press thigh towards the floor
Focus your gaze on the right palm and hold the pose for 30-60 seconds with normal breathing
Repeat with other leg
3-4 cycles of the asana are ideal.
Benefits
Helps to mobilize the hamstring muscles
Stretches the spine and helps to make it flexible
Stretches shoulders and hamstrings
Stimulates abdominal organs such as the liver and kidneys
Stimulates blood circulation to the spine and relieves back ache
Improves digestion
Helps to remove excess weight around abdomen
Caution: This posture should not be performed by people suffering from severe backache.
Grand Master Akshar, Akshar Power Yoga Academy, #4004, 100 Feet Road, Indiranagar