Follow the following steps to perform this step -
Start with sitting on the floor in a relaxed position, with your legs stretched out in front of you placing your arms in a resting position at your sides.
Now bend your knees and bring them towards your left hip, in such a way that your body is now resting on your right buttock. After doing this ensure that the inner side of your left ankle should now be able to rest on the arch of your right foot.
Inhale slowly and then stretch your spine to lengthen it as much as possible. Now exhale and slowly twist your upper trunk to the maximum extent possible. You may keep your right hand on the floor and your left hand will rest on the outer part of the thigh of your right leg.
When you do this pose, ensure that the hip on your left side presses down the weight of the body on the floor.
Now slightly bend the upper part of your back and then twist around your backbone and feel its effects from the lower back to the tip of your head.
With each breath try to apply lengthening force to your spine and twist your body further with each exhalation.
Now turn your head and look out over the shoulder on your right and remain in this pose for a minute.
Finally exhale slowly and gently untwist your trunk to revert to its original position. Repeat the same procedure with your right side, placing your weight on the left buttock.
The main anatomical focus of this asana is for the upper back. It helps to keep the upper back healthy and free from any kinds of problems.
This asana is considered to be a great stress buster. The main therapeutic application of this asana is for stress. It relieves all the tensions and stress accumulated in the body and makes you fresh and rejuvenated. It is also helpful for those suffering from carpal tunnel syndrome.
There are several benefits of this pose. Some of them are as follows -
It helps to stretch the spine, shoulders and the hips.
It helps to manage the abdominal organs and makes them healthy and strong.
It helps to cure lower backache, neck pain and sciatica.
It is also a great stress reliever.
It helps to improve digestion by strengthening the abdominal muscles.
It is considered to be good for pregnant women, especially in the second trimester as it helps to strengthen their lower back.
It is a therapeutic pose for carpal tunnel syndrome.
Inspite of all the benefits it has, there are certain times when you should not try this pose. One should avoid this pose in case they have the following conditions - diarrhea, headache, high blood pressure, insomnia, low blood pressure and menstruation. It is always advisable to do yoga under the supervision of an expert trainer for maximum benefits.
At times the beginners may find it a little difficult to adjust with this pose. To make it easy for them they can use a thick folded blanket when they tilt onto the twisting side buttock to raise it.
Interesting variations can be bought in this pose to make it more easy, beneficial and interesting. Sit on the floor with your legs in front and exhale. Now draw your left leg into Virasana and then your right leg into Padmasana. Use a thickly folded blanket in case you are not able to rest the right knee comfortably on the floor. Now twist to the right and grip the outside of the right knee with your left hand. Take an expressive exhalation and swing your right arm around behind your back and grip the right foot. Use a strap if you are not able to grip the foot directly.
You can use a chair as a prop for an easy variation. Sit sideways on a chair with a chair back to your right. Bring your knees together and your heels directly below your knees. Now exhale and twist the chair back outwards. Now as if you are pulling the chair back apart hold onto the sides of the chair back and lift your elbows up and out to the sides. Use the arms to help widen the upper back and move the twist into the space between the shoulder blades.
A partner can help you make this pose easy and simple. They can help you to learn to ground the opposite side buttock. Make your partner stand to the left if you are twisting to the right and then place their left foot on the very top of your left thigh, with the inner edge of the foot in the groin. Now starting with a gentle pressure, increase it as it seems appropriate. Exhale into your twist and keep the top left thing releasing away from your partner's foot.
To be ready for this pose, try the following preparatory poses to make your body strong and flexible enough for this pose - Baddha Konasana, Supta Padangusthasana, Utthita Trikonasana, Virabhadrasana II, Virasana, Vrksana.
This pose can be followed up by the following poses - Baddha Konasana, Supta Padangusthasana, Utthita Trikonasana, Virabhadrasana II, Virasana, Vrksana, Uttasanasa, Paschim ottanasana and Janu Sirsasana.
You can deepen this pose and increase the challenge by slightly varying the position of the arms and hands. Start by exhaling and swinging your right arm around behind your back as you twist to the right. If possible grip the left arm just at the elbow with the right hand, if not use a strap and slid the hand under the right knee, palm on the floor.