Body twist exercise in makarasana Part A

 Lie down flat, face upward and feet together. So that the heels and the toes of both the feet touch. Hands are placed 45 degrees to the body, with palms facing up. The tips of the thumbs and the first fingers may be joined together in both hands. This is Chin Mudra which is to be maintained throughout makarasana part A. Imagine your whole body is being energised by the divine power.
Now turn your head to the right side, simultaneously turning torso to the left side with shoulders on the ground. Return to the normal position and turn head to the left side and body to the right side.
Repeat this exercise three times.

Return to the original position. Now place the right ankle in between the big toe and the first toe of the left foot. Do the twist as described above on both sides. Three times on each side.

 Bend the legs at the knees. The heels may be brought as near the thighs as possible. The knees feet should be kept together.
In this position do the same twist as shown above, three times to
each side.

Return to the original position. Stretch the legs. Keep the right foot over the left foot crossing

the feet at the ankles. In this position do the same twist as above on both sides. Repeat three times each side.

Benefits- Regulates endocrine system, blood circulation, menstrual system.