• Stand with your feet together and hands on the side of the thighs with fingers pointing downwards.
• Lift one arm straight above so that it touches the ear of that side and then bend the chest to the opposite side as much as possible until it makes a smooth curve.
• Do not bend the knees.
• Do this while inhaling, pause and come back to a normal standing position while exhaling.
• Repeat the same on the opposite side also.
• 10-15 rounds of this asana can be done easily.

The point of concentration is swadhisthana chakra (sacral energy centre).

Benefits: This asana tones the waist, hips and back. It also relieves the stiffness of back and improves posture. It also makes the spine more flexible.

Asanas in standing posture

1. Ashvasana (Horse Posture)

2. Tadasana (Palm Tree Posture)

3. Ardhchandrasana (Half-moon Posture)

4. Katichakrasana (Waist twisting posture)

5. Uttkatasana (Powerful posture)

6. Trikonasana (triangular posture)

7. Garudasana (eagle posture)

8. Natarajasana (Shiva’s dance posture)

9. Virbhadraasana (Gracious warrior posture)

10. Suryanamaskarasana (sun salutation posture)

ASANAS IN SITTING POSTURE

1. Sukhasana (Easy Posture)

2. Siddhasana (perfect posture)

3. Swastikasana (Auspicious Posture)

4. Padmasana/Kamalasana (Lotus Posture)

5. Pawanmuktasana (gas releasing pose)

6. Yogamudrasana (Yogic Gesture Posture)

7. Titliasana (butterfly posture)

8. Gorakshasana (Gorakhnath’s Posture)

9. Gomukhasana (cow’s face posture)

10. Janushirasana (Head-to-Knee Posture)

11. Paschimottanasna (Back Stretching Posture)

12. Konasana (Angle Posture)

13. Ardhmatsyendrasana (Spinal Twist Posture )

14. Ushtrasana (Camel Posture)

15. Suptavajrasna (Sleeping Thunderbolt Posture)

16. Shashankasana (Rabbit Posture)

17. Shishuasana (Child Posture)

18. Mayurasana (Peacock Posture)

19. Simhagarjanasana (Roaring Lion Posture)

20. Akarnadhanushansana (Bow and Arrow Posture )

21. Marjariasana (Cat Stretch Posture)

22. ukasanchalanasana (Rowing Boat Posture)

ASANAS IN PRONE POSITION

1. Shithalasana (Still Posture)

2. Bhujangasana (Cobra Posture)

3. Sarpasana (Snake Posture)

4. Shalabhasana (Locust Posture)

5. Bhekasana (Frog Posture)

6. Dhanurasana (Bow Posture)

7. Naukasana (Boat Posture)

ASANAS IN SUPINE POSITION

1. Shavasana (Corpse Posture)

2. Makrasana (Crocodile Posture)

3. Hastopadottanasana (Hand to Toe Posture)

4. Suptapawanmuktasana (Leg Lock Posture)

5. Chakarasana (Wheel Posture)

6. Halasana (Plough Posture )

7. Sarvnagasana (Shoulder-Stand Posture)

8. Matsyasana (Fish Posture)