________________
Bring the right hand to the left shoulder and wrap the left arm around the back. Bring the left hand around the right side of the waist. Look over the left shoulder as far as possible. Keep the back of the neck straight and imagine the top of the spine is the fixed point around which the head turns. Hold the breath for two seconds, accentuate the twist and try to gently stretch the abdomen. Inhale and return to the starting position. Repeat on the other side to complete one round. Keep the feet firmly on the ground while twisting. Relax the arms and back as much as possible throughout the practice. Do not strain. The movement should be relaxed and spontaneous. Perform the rotation smoothly, without jerking or stiffness.
Practise 5 to 10 rounds. Awareness: On the breathing synchronised with the movement,
and on the stretch of the abdomen and spinal muscles. Benefits: This asana tones the waist, back and hips. It is useful
for correcting back stiffness and postural problems. The relaxation and swinging movement induces a feeling of lightness and may be used to relieve physical and mental
tension at any time during the day. Practice note: This asana may be performed in a more dynamic
way by swinging rhythmically with the arms without syn
chronising the movements with the breath. Note: This is one of the asanas for shankhaprakshalana.
143
