2. Take your feet further apart about 3 to 4 feet.
3. Turn your right foot about 90 degrees to the right, so that it is aligned along the right side.
4. Turn your left foot in about 45 degrees to the right.
5. Turn your torso to the right so that you are facing the right side directly over your legs. Bend down and bring your hands down to the floor. Let the palms rest on either side of the right foot.
6. At the same time, bend the left knees and bring down the lower left legs on to the floor. The knees and the lower left legs can rest on the floor.
7. Now take both your hands up and bring the palms to the heart in the Namaskara pose or the prayer pose.
8. Breathe normally in this pose.Now twist the torso further to the right in such a way that the left upper arms are resting on the right side of the knees. This is a good intense twist to the spine and hips. One may find it difficult to balance at this stage in the beginning.
9. Now turn the head and neck sideways and upwards, the gaze pointing at an angle upwards.
10. This is the final pose and stay in this position for as long as you are comfortable. Breathe normally in this final pose.
11. To release the pose, bring the hands back over the right thighs. Raise yourself up to the standing positions with legs apart. Then come back to the normal standing position.
It gives a good stretch to the torso, neck, shoulders and hips.
It strengthens the muscles of the hips, legs, arms, shoulders and chest.
It gives a good twist for the spine and helps to make it flexible over a period of time.
It tones the organs in the abdomen
It improves digestion and relieves constipation.
It is an excellent pose for improving stability and balance.
Sohanyoga Advanced Practices is a full-scope system of yoga, formulated by the indian yoga teacher Sohan. Integrating asana (posture) practice with pranayama and meditation, Sohanyoga advanced program covers all of the eight limbs of yoga.