Sit on mat or rug with legs outstretched. Bend both knees, fold lower legs back, and place feet beside right hip. Instep of right foot fits in arch of left foot. Separate knees slightly and lower right hip toward floor.
Inhale, hold left outer thigh or knee with right hand, and place left hand on floor behind back. Exhale, lift chest, elongate spine, and gently twist shoulders to left. Turn head to left, or turn head and look over right shoulder.
To twist to right, extend legs and reverse pose. Bend knees, place feet beside left hip, hold right knee, and gradually twist toward right. Release, extend legs, and rest in a comfortable cross-legged sitting position.
This pose massages spinal muscles and stretches outer hip, shoulder, and neck muscles.
