This asana can be performed as follows;
- Stand in Tadasana or the Mountain Pose next to a wall placing your feet hip-width apart and parallel to each other. one can also stand at forearm distance from the wall. So, as you stand in Tadasana with the wall on your right side, turn to the right and press your right palm into the wall-from wrist to the elbow, your forearm should be parallel to the ground.
- Now adjust your distance to the wall accordingly and turn your torso back to center.
- Now bend your knees into a full squat, with your buttocks sitting on your heels. If you're not able to get the heels fully on the floor, squat with the heels raised on a thickly folded blanket.
- Swing your knees slightly towards the left.
- As you exhale, turn your torso to the right and press both hands into the wall. As your left hand presses into the wall, the elbow should press against the outside of your right knee.
- You can support the pose by using your right hand for leverage and the right hand will be high and the left hand will be low.
- For the full pose, it's necessary to close any space between the left side of the torso and the tops of the thighs. So work the back of the left arm down the leg, moving the back of the left shoulder toward the outside of the right knee.
- Now press the knee and arm (or shoulder) firmly against each other. Use this pressure to lengthen the left side of your torso out of the inner groins, sliding it along the tops of the thighs.
- Since there are tendencies of these deep twists to harden the belly, so try to keep your belly soft.
- Keep the right hand on the wall or bring the palms together with the elbows angled sharply away from each other. The pressure of the palms can be used to increase the twist.
- Remain in this posture for 30 seconds to 1 minute.
- Release the twist with exhalation.
The benefits of this asana are:
- Provides relief in Asthma.
- Relieves tension in shoulder, neck, and back.
- Provides relief in menstrual discomforts.
- Therapeutic in flatulence and indigestion.
- Stimulates the abdominal organs.
- Improves posture.
- Improves digestion and elimination.
- Brings about the stretching of the ankles thus providing them with strength and flexibility.
Precautionary measures that are to be followed in this asana are:
- Avoid deep squats if suffering from knee injury.
- Should be avoided if suffering from lower-back injury.
- Must not be practiced if suffering from Herniated disk.