Table of content
Preparation
Stand upright with a straight spine, relaxed shoulders, arms at your sides, feet together. Inhale, exhale, and relax.
Getting into position
Step the right foot back and come into Virabhadrasana-II (Warrior -II). Bring palms together at the chest into Namaste Mudra (Prayer Seal). Raise the heel of the rear foot. Inhale. Exhaling, rotate your torso to the left. Bend the torso toward the front thigh and bring your right elbow to the outside of the left thigh. Press upper right arm against your thigh, then roll the left shoulder backward to turn your chest upward to the left, twisting the spine farther. Hold for a few moments to allow the body to adjust. Inhale. Exhaling, twist farther. Hold with normal breathing for around 30 seconds.
Coming out of position
Slightly relax the body. Exhale. Inhaling, bring the torso back to an upright position. Exhaling, shift your weight to your front leg, and step back up into starting position. Inhale, exhale, and relax. Repeat on the other side.
