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Contracting the arms, slowly pull the right shoulder towards the right foot. Ease the head under the left arm, relax the back and twist the trunk as much as possible so that the chest is open and facing forward. Look towards the ceiling in the final position. Hold the pose for a comfortable length of time. Release the hands and slowly return to the upright position, lowering the left arm over the head.
Repeat the movement on the other side. Breathing: Breathe normally while positioning the legs.
Exhale while inclining the trunk and placing the arms and hands into position, then inhale Exhale while pulling the body sideways. Breathe normally while holding the final position.
Inhale while returning to the upright position. Duration: Practise once on each side. Discontinue the pose if
any discomfort is experienced. Awareness: Physical - on the twist and stretch of the body
Spiritual - on manipura chakra. Sequence: This asana should be practised after forward and
backward bending asanas. It is a twisting asana with a
forward bend. Contra-indications: Pregnant women or people with back
complaints should not perform this practice. Benefits: This asana gives the same benefits as paschimottan
asana and ardha matsyendrasana with the added advantage that it stretches and massages each side of the abdomen and chest. It prepares the body for long hours of sitting in meditation asanas.
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