1. Sit on the floor with one leg bent and place the other leg across the bent knee and try to touch your foot to the floor.

2. Place opposite arm on the other side of the knee and twist in the opposite direction of the crossed leg. Place the other arm behind your back and use it for leverage to help your increase the twist.

3. Look as far as you can behind you in the direction of the twist.

OBJECT: Twist your body while keeping the trunk vertical

HOLDING TIME: Stay in the twist for as long as it takes you to normally breath in and out 10 - 12 times for each side.

REPEATING: Repeat 2 times each side.

RESTING: Rest for as long as it takes you to normally breath in and out 4 - 5 times before going on to the other side, repeating or the next step.

Benefits

lower back pain

lumbago

liver and spleen

shoulder joints

prostate and kidney

spinal flexibility

indigestion

Tapen Sinha

tapen@gauss.rhon.itam.mx