- Sit with the legs stretched out in front of the body about one foot apart.
- Interlock the fingers of both hands and hold the arms out straight in front of the chest.
- Keep the arms straight and horizontal throughout the practice; do not bend the elbows.
- Bend forward as far as possible.
- Imagine the action of churning a mill with an old-fashioned stone grinder.
- Swivel to the right so that the hands pass above the right toes and as far to the right as possible.
- Lean back as far as possible on the backward swing.
- Try to move the body from the waist.
- On the forward swing, bring the arms and hands to the left side, over the left toes and then back to the center position.
- One rotation is one round.
- Practice 5 to 10 rounds clockwise and then the same number of rounds anti-clockwise.
- In the same sitting position, separate the legs as wide as possible, keeping them straight.
- Make large, circular movements over both feet, again trying to take the hands over the toes on the forward swing and coming as far back as possible on the backward swing.
- Practice 10 times in each direction.
Inhale while leaning back. Exhale while moving forward.
On the breath, movement and lower back, hips and pelvic area.
This asana is excellent for toning the nerves and organs of the pelvis and abdomen. It is very useful for regulating the menstrual cycle and may be performed during the first three months of pregnancy. It is also an excellent exercise for postnatal recovery.