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While inhaling, slowly raise the right arm side ways up. At the horizontal level turn the palm upwards. Continue to raise the arm with deep inhalation vertically until the biceps touches the right ear, palm facing the left side. Stretch the right arm upwards. While exhaling bend the trunk slowly to the left. The left palm slides down along the left thigh as far as possible.

Do not bend the right elbow or the knees. Maintain for about a minute with normal breathing. Slowly while coming back to vertical position inhale and stretch the right arm up. Feel the pull along a straight line from the waist up to the fingers. Bring the right arm down as you exhale to Sthiti position. Come back to Tadasana Sthiti. Repeat on the left side, by bending towards the right side.


Note: Bend laterally. Do not bend either forwards or backwards.


Starting Sthiti:


Ending Sthiti

Shithila Tadasana


Standing, Cultural




Benefits: Reduces fat in the waist region; Stimulates sides of the body; Gives lateral bending to the spine; Improves functions of liver.

Limitations: No limitations.