Meru wakrasana

Exercise-100:Meru wakrasana (The simple twist)

• Sit with the legs stretched straight in front.
• Place the hands slightly behind and to the side of the buttocks with the fingers pointing backwards.
• Put the left hand beside the right hand.
• Place the left foot outside the right knee.
• Move the right hand slightly backward.
• Twist the head and trunk as far to the right as possible.
• Re-center the trunk and then twist it again.
• Practice a maximum of 10 twists to each side.

Breathing-

• Inhale before twisting.
• Retain your breath while twisting.
• Exhale after re-centering.

 

Concentration-
On relaxation of the back muscles.
Benefits-

• This asana is a preparatory pose for ardha matsyendrasana.
• It stretches the spinal cord and is also very useful for removing backache.

 

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Spinal Twist Asanas