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Restorative yoga poses and hatha yoga stretches

English name: Spinal Twist
Sanskrit name: Meru Wakrasana

Difficulty level: Basic

Technique

1. Sit with both legs in front of you, spine straight and extended.
2. Bend the left leg and place it on the outside of the right knee.
3. Keeping the spine extended, turn the body to the right. Place the right hand on the floor behind the back near the left buttock, fingers pointing away. Place the left hand on the floor near to the right buttock.
4. Keep the back tall and straight and the buttock on the map while using the arm strength to twist as far as possible to the right.
5. Look ofver the right shoulder.
6. Hold the yoga pose for 30 seconds to 1 minute.
7. Repeat the pose, twisting to the left side.

Breathing

• Breathe normally in the final position.

Benefits

• Anatomical - Strengthens and stretches the back muscles, tones nerves through the back and relieves back pain, nect pain, lumbago and is an effective exercise for the treatment of sciatica.
• Digestive - stimulate the digestive organs improving digestive system function.