Table of content
Muscle and Joints:
Preparation
Stand upright with a straight spine, relaxed shoulders, arms at your sides, feet together. Inhale, exhale, and relax.
Getting into position
Bring your hands into Namaste Mudra (Prayer Seal) in front of the chest. Inhale. Exhaling, twist your torso, chest, and head to the left. Inhale. Exhaling, bend knees to 90 degrees, keep heels on the floor, spine straight. Hold for a few seconds to allow the body to adjust. Bring your right elbow outside your left knee. Inhale. Exhaling, twist farther by pressing the right elbow against the outside of left thigh; open the chest by pushing your left shoulder backward; turn your head and look up to the sky. 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, untwist the spine to a neutral position. Exhale. Inhaling, come up to standing. Release the arms to starting position. Inhale, exhale, and relax. Repeat on the other side.
Variations
Pashasana Namaskar (Nose Pose with Hands in Prayer)
Lower buttocks as close to heels as possible
Utthita Parshva Pashasana (Extend Side Nose Pose)
Lower buttocks as close to heels as possible; unfold lower arm; place on the floor next to foot; stretch upper arm above head
