1. Begin by standing with your feet 3-4 feet apart and your knees unbent. On an inhalation lift your arms overhead. Next on an exhalation, bend your knees, keeping your weight on your heels, and aligning your hips over your ankles.
2. Exhale to bring your hands into the ‘anjali Mudra’ (prayer) position in front of your chest. On another exhalation, lower and rotate your torso, and hook your left elbow outside your right thigh as low as you can get it, keeping your palms firmly pressed together.
3. Pull your palms downwards toward your navel to widen your collarbones. Deepen the twist and revolve your torso further, being careful not to overextend.
4. Remain in this position for at least 30 seconds, or several breaths, increasing the duration as your ability increases. On an exhalation untwist your torso and return yourself upright. Repeat on the other side for a similar duration.
This pose stretches the thighs, groin, hips, arms, shoulders and abdominal muscles, and strengthens the muscles of the back and abdomen. It also stimulates the organs of the abdomen. Mastery of this pose improves posture and balance.
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