TWIST IN THE SEATED MEDITATION POSTURE

• Place left hand on right knee, and stretch your right arm to the back.

• Inhale and turn to the right while doing so.

• Press your right shoulder as far as possible to the back and look over your shoulder.

• Remain in the twist for 15 breaths.

• Exhale and return to the middle while doing so.

• Raise your arms upward, stretch vigorously, and twist to the other side. The upward twist at the conclusion is very important.

• Change your leg position, twist to both sides again, then stretch upward through the middle a number 0f times.

                                                                                   Effect:

This massages the ganglia and organs; it strengthens the nervous system, liver, spleen, pancreas, and gallbladder; it stimulates the metabolism in the vertebra,  and it stretches and squeezes the ligaments and muscles along the spinal column.