Stand erect with the feet more than shoulder width apart and raise the arms sideways to shoulder level. This is the
starting position.
Bend forward.
Twist the trunk to the right, bringing the left hand to the right foot.
The right arm should be stretched vertically so that both arms form a straight line.
Look up at the right hand.
Hold the final position for a few seconds, feeling the twist and stretch of the back.
Return to the centre forward position.
Raise the body to the starting position, keeping the arms outstretched to the sides.
Repeat to the other side.
This is one round.
Do not lower the arms. Practise 5 to10 rounds.
Breathing
Inhale in the starting position.
Exhale while bending forward and twisting.
Hold the breath for a few seconds in the final position.
Inhale while twisting back to the centre and when standing up to release the pose.
Awareness
Physical – on the balance and stretch on the side of the trunk in the final position, and on coordinating the movement
with the breath.
Spiritual – on manipura chakra.
Precautions
Variation 4 should not be performed by those suffering from back conditions.
Benefits
This series affects the muscles on the sides of the trunk, the waist and the back of the legs. It stimulates the nervous system and alleviates nervous depression. It improves digestion. It also strengthens the pelvic area and tones the reproductive organs. Regular practice will help to reduce waistline fat.
Notes
Advanced practice : Repeat the procedure as described, but place the right palm flat on the floor on the outside of the left foot. On twisting to the right, the left palm should be placed on the floor outside the right foot. This variation gives a far greater stretch to the leg and back muscles.
Dynamic practice : Perform the posture rapidly without returning to the vertical starting position between both halves of the round. The breath is relaxed. If there is no strain, it can be practised for an increased number of rounds.
Sequence : Each variation should be practised separately to increase flexibility and strength. When each can be practised without strain, they can be combined. This series may be performed daily for a few weeks to tone the entire body.
Increasing the distance between the feet gives a more powerful stretch to the rarely used inner thigh muscles and the top of the thighs.