Now, slowly come back to your center, realign yourself if needed, make sure that the shoulders are stuck to the ground. Slowly drop your feet to the other side, make sure that the feet are one over the other, shoulders are stuck to the ground. Breathe naturally, do not hold your breath anywhere. Inhale and come back to the center. Relax yourself now.
Realign yourself again to do the second part of the twist. Slowly bring your knees towards the chest and arms spread on the sides like a 'T'. Drop the knee towards your right elbow, head to the opposite direction of the twist. Try to keep the knee as close as possible to the elbow and stay with your breathing. Stay here for 12 to 15 breaths, and if you find it is tough, then you can start with 5 to 6 breaths, and slowly you can progress upto 15 breaths.
Inhale and comeback to the center, realign yourself and slowly bring your knees towards your chest and drop your knees towards the other elbow. Bring it closer to the elbow, turn the head to the opposite direction and stay with your breathing. Slowly come back to the center, bring your knee toward your chest and relax, reported indiainteracts.
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