From staff pose (dandasana), open the legs out as wide as is comfortable -seated wide-legged straddle (upavistha konasana). Bend right knee, bring right sole the inner left thigh/groin. Left foot is flexed. Sit tall, elongate the spine. Lean torso over to left, bringing back of left forearm to floor inside left leg. (If not possible, bring arm to shin or the thigh if necessary.) Gently twist torso away from the left leg, opening chest to the right.( If left arm is inside the left leg, press it into the leg for resistance. Gaze upwards but do not over rotate the neck. Raise right arm overhead, right biceps over right ear. Hold position for several breaths and come up. Reposition and continue on opposite side.
Benefits: Stretches spine, shoulders, and hamstrings. Stimulates abdominal organs. Improves digestion,
relieves mild backache, eases anxiety, fatigue, insomnia, and headache
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