Spinal Twist Pose

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Meru Wakrasana

Techniques:

• Sit with the legs stretched out in front
• Place the palms on the floor besides the buttocks
• Turn to the right, keep the right palm behind the left buttock
• Place the left palm beside the right buttock
• Bend the left knee and place the foot beside the right knee
• Using the arms as a support, twist to the right as far around as is comfortable
• Try to keep the back straight during the stretch
• The buttocks should be square and aligned
• Look over the right shoulder
• Hold the position keeping the back relaxed
• Come back to the starting position and relax the back
• Repeat on both sides, one after the other

Contra-indications:

• Pregnancy
• Hernia
• Slipped disc
• Vertigo

Benefits:

• Improves the flexibility of the back and pelvic region
• Alleviates backache, neck pain and lumbago
• Helpful in mild sciatica conditions
• Relaxes the nervous system
• Massages the abdominal visceral organs
• Increases the blood supply to the spinal muscles and nerves