Sit on the ground stretching both the legs forward. Bend the right leg and place the heel under the left hip. Now bend the left leg, cross it over and place the foot by the side of the right knee. Try to hold the left ankle by passing the right arm over the left side of the left knee. At the same time, exhale and take the left arm behind the back and press the right side under the ribs. This has to be done by twisting the trunk to the back as much as possible. Maintain this posture for a few seconds, breathe normally and increase the duration to two minutes gradually. Repeat the same process on the other side of the same duration.
Benefits – This exercise the spine ensures its free movement. It also massages the liver, spleen, bladder, pancreas, intestine and other abdominal organs. This asana stretches ans strengthens the spinal nerves. It is highly recommended for treatment of obesity, dyspepsia, diabetes and urinary disorders.