Meru Prishthasana (spine and back pose)

• Stand erect with the feet shoulder width apart and the toes turned slightly out to the side. Place the fingers of both hands on the shoulders with the elbows pointing sideways.
• This is the starting position.
• Twist the upper torso to the right as far as is comfortable and then return to the center.
• Repeat on the left side.
• Practise 5 to 10 times on each side.

Breathing:  Inhale while raising the fingers to the shoulders.

Exhale while twisting to the sides. Inhale when returning to the center. Exhale while lowering the arms.

Variation:  After twisting to the side, bend from the hips to form a right angle, keeping the legs straight. The head, neck and spine should be in one straight line. The elbows should be level with the shoulders.

Stay in the position for up to 5 seconds.

Return to the upright position and twist to the front.

Repeat on the other side.

Breathing:  Inhale while raising the fingers to the shoulders.

Retain the breath inside while twisting.

Exhale when bending forwards.

Inhale while raising the body to the upright position.

Exhale while lowering the arms.

Contra-indications:  People with stiff backs or backache should avoid this asana.

Benefits:  This asana stretches the spine, tones the back muscles and redistributes excess weight from the waistline.