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MERU WAKRASANA
BSY
Meru Wakrasana (spinal twist)
Sit with the legs outstretched.
Turn the trunk slightly to the right and place the right hand behind the body, close to the left buttock, with the fingers pointing backward.
Place the left hand behind and slightly to the side of the right buttock, as close as possible to the right hand. Bend the left knee and place the foot outside the right knee. Twist the head and trunk as far to the right as is comfortable, using the arms as levers, while keeping the spine upright and straight.
The buttocks should remain on the floor. The right elbow may bend a little.
Hold the final position, relaxing the back. Look over the right shoulder as far as possible.
Re-centre the trunk, relax for a few seconds and then twist again.
Practise up to 5 times and then repeat on the other side. Breathing: Inhale before twisting.
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Retain the breath inside while twisting.
Exhale while re-centring.
Awareness: Physical - on the twist in the spine, relaxation of the spine and breath awareness in the final position. Spiritual on manipura chakra.
