Body twist exercise in makarasana Part B

 In the second half of makarasana, the basic position is lying on
one's stomach. Keep the hands on both sides at 45 degree to the body. Keep the legs straight. turn head  to the right and twist the
to the extreme right. The right arm should touch the ground and
left hand should be at 45 degree to the body with palm facing up.
 Now turn the head to the left and twist body to the extreme left. The palms should flip so that the left palm should touch the ground and right hand lies at 45 degrees to the body with the palm facing up.
Complete this twist three times each side.



 Return to the original position. Now keep the right foot over the left, crossing at the ankles.
Do the twist turning head and twisting body to the right as
shown above.
 Keep the left foot over the right, crossing at the ankles. Do the

twist turning head and twisting the body to the left as shown above.

Now return to the original position. Keep the right ankle in between the big toe and first toe of the left

foot. Repeat the twist. Now place the left ankle in between the big toe and first toe of the left foot. Repeat the twist. Complete this exercise three times each side.

Benefits

Besides the benefits in makarasana part A, this helps cure diabetes arthritis, sciatica, blood pressure and spinal pain.