Bhardvajāsana - II
Sit in Daṇḍāsana.
Fold the right leg at the knee, place the right foot on the left thigh, right heel near the naval.
Fold the left at the knee, place the left foot on the ground by the side of left hip, left heel touching the left butt and left toes pointing left side.
Place the left hand under the right knee finger pointing inwards.
Take the right at that back and hold the right foot.
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 and hold for the same length of time.
Fold the right leg at the knee, place the right foot on the left thigh, right heel near the naval.
Fold the left at the knee, place the left foot on the ground by the side of left hip, left heel touching the left butt and left toes pointing left side.
Place the left hand under the right knee finger pointing inwards.
Take the right at that back and hold the right foot.
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 and hold for the same length of time.
