Exhaling turn head to gaze at left hand. Hold this final pose for a few seconds, breathing normally. Repeat three to five times. Relax. Repeat entire sequence for the other side.

Points to note: All poses here may be done only up to capacity with those having any existing discomfort. The legs may be bent at knees (as required), to lessen the pressure on the muscles and nerves.

Benefits: This position gives the entire spine a powerful transverse twist and is used as a preventive in all spinal problems. It is teh ideal all-in-one pose for those with a sedentary job. Spinal nerves are toned, strengthening you emotionally. Legs are toned, helping in aligning posture. Metabolism is tweaked, due to the massaging pressure on abdomen, aiding weight loss. Waist and hips are trimmed.