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 of 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.