Spinal Twist --- Bharadvajasana

Sit on the floor. Press the muladhara cakra with the right heel. Cross your left foot over the right knee, resting it flat to the right side of your right knee. Grasp the left big toe with your right hand while keeping the right arm along the left side of your left knee. Wrap your left arm behind your back (or rest it on the floor for suport) and turn your neck to the left as far as possible. Hold your chest erect while assuming to twist your body. Reverse the process, i.e., starting by pressign the muladhara cakra with your left heel.


 

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