The only exercise that twists the spine from top to bottom at the same time. As a result, it increases circulation and nutrition to spinal nerves, veins, and tissues, and improves spinal elasticity and flexibility and the flexibility of the hip joints. It helps cure lumbago, rheumatism of the spine, improves digestion, removes flatulence from the intestines, and firms the abdomen, thighs, and buttocks.
Avoid sitting on your heel of the knee that is bent on the floor. Both sit-bones should be equally distributed on the floor.
When you bring your arm up over your knee make sure that all three parts (hand, knee and heel) are touching on the same spot of the floor.
Your buttocks, hips, sacrum and pelvis remain square to the side you are facing (left side in most cases); they are not involved in the twisting motion. The twist comes from the waist through the top of the head. Prior to turning it is important to lift your body up toward the ceiling and then twist.