This is the half spinal twist. First sit on the floor with the legs stretched out in front of you. Bend the left knee, place it on the ground and sit in the left foot so the heel is under the left buttock. Then bend the right knee and lift the right leg and keep it by the outer side of the left thigh. The outer right ankle touches the outer left thigh. Keep the right shin perpendicular to the floor. Turn ninety degrees to the right until the left armpit touches the outer side of the right thigh. The armpit should then come over the right knee. Bend the left elbow and place the left wrist behind the waist. Exhale and move the trunk until there is no space between the left armpit and the right knee. Turn the neck to look over the left (or right) shoulder. Breathe and hold the pose for about thirty seconds. Come out of the pose and repeat it on the other side.
Precaution:
Pregnant women should avoid this practice. People suffering from peptic ulcer, hernia or hyperthyroidism should only practice this pose under the guidance of a competent teacher. People with sciatica or slipped disc should not practice it.
Benefits:
It tones the nerves of the spine, makes the back muscles supple, relieves lumbago and muscular spasms, and reduces the tendency of adjoining vertebrae to develop inflammatory problems and calcium deposits. the secretions of the adrenal gland, liver and pancreas, and is beneficial for the kidneys.