Vishishta Uttan Vakrasana (Spinal Twist with legs crossed)


Step 1: Lie down on your back; adjust your lower back by sliding your hips and tailbone down towards your heels so that lower back is firmly resting on the floor without any gap or arch; get your heel close to your hips; your arms are resting sideways on the floor.

Step 2: Place right knee over left knee; both the knees are stacked on each other with left knee at the bottom and right knee at the top; interlock your fingers and place it at the back of your head.

Step 3: Turn the bent legs towards left and simultaneously your head towards right; hold for half a minute with normal breathing; change the side and perform the same action.


Gives good massage to lumbar region; brings stimulation to pancreas & liver; eliminates undesirable blood around pancreas, liver, kidneys and sex glands; improves lung capacity; spine gets good twist.