Bhardvajāsana - I
Sit in Daṇḍāsana.
Fold the right leg at the knee, place the right on the ground by the side of left hip under the left leg.
Fold the left at the knee, place the left foot on the right foot.
Place the left hand under the right knee finger pointing inwards.
Take the right at that back and hold the left biceps with right hand.
Exhale, twist the body towards right and gaze over right shoulder or twist the body towards left and gaze over left shoulder
Hold the pose for 30 sec with normal breathing.
Inhale, twist back. Release the right arm and take off the left arm, stretch out both the legs.
Repeat the same on the other side with right foot on the left at right side, right hand placing under the left knee and with left hand hold the right biceps.
Hold for the same length of time.