The following steps have to be followed to perform this asana -
Begin with the child's pose and then slowly roll your body up bringing your head up last, ensuring you are sitting on your heels.
Now drop your hips to the right of your feet ensuring your sit bones are on the floor.
Now bring the left leg over the right ensuring that the foot is on the right side of the right leg and it is as close in to the body as is comfortable. Those who have inflexible hips they can do the half spinal twist with the right leg completely straight. Be sure to always use the same leg position on both sides of the body.
Ensure that both the sit bones are on the mat and if necessary move the right ankle from the hips until you can feel both the sit bones squarely on the surface of the mat.
Now bring your left hand behind you and rest it on the floor and inhale and lift your right arm straight up over your head, stretching the spine upwards.
After this exhale and turn the body to the left bringing the right arm outside the left knee and then look over the left shoulder.
Keep your spine straight and the body weight on the spine and not on the left arm. Those who are experienced can actually lift the left arm from the floor, wrapping it around the back.
In the beginning it is okay to leave your right arm straight from the knee if you are not able to hold onto your left ankle with your right hand. You can also use your right hand to pull against your knee or calf of the opposite leg.
Ensure that the shoulders stay parallel to the floor and try to make this an active posture, twisting the body a little bit more to the left on every exhale.
Do not keep any extra tension in the hips, shoulders and face. Relax into the posture as much as possible and get a good twist. You should feel an equal stretch in every vertebrae of the spine.
You can stretch this pose upto 2 minutes beginning from 30 seconds.
To end this pose inhale and lift the right arm over your head, stretch up and exhale and release the hand back down to the mat.
The main part of the body which it benefits more is the upper back. It helps to keep it in good health and removes all ailment related to it. It also helps the spine, hips, abdomen, chest and arms.
The main therapeutic applications of this asana is for Sciatica, diabetes, constipation, anorexia, cervical spondylitis, urinary tract disorders, menstrual disorders and indigestion.
This is a very good pose and it has numerous benefits for the one who performs it. Some of its benefits are as follows.
It stimulates the liver and the kidneys.
It stretches the shoulders, hips and neck and makes them flexible and strong.
It energizes the spine and makes it strong.
It stimulates the digestive fire in the body and helps to improve the process of digestion.
For women it relieves their menstrual discomfort, and in general helps to cure their fatigue, sciatica and backache.
It also helps to cure asthma and infertility.
It is also believed that this pose is beneficial for loss of appetite, helps to destroy all the deadly diseases and awakens kundalini.
It opens up the chest and thus increases the oxygen supply to the lungs.
It also helps to improve round shoulders.
It purifies blood and internal organs.
It regulates the secretion of bile and adrenaline.
It helps to cure slipped disc.
Even though this pose is very beneficial there are certain contraindications and cautions one has to be careful of. One should avoid this pose in case they have a back or spine injury. It is very important to ensure that there is an experienced teacher or supervisor to learn this pose from.
For the beginners this can be quite a difficult pose, hence they can keep some tips in mind while trying this out. The most common problem they face is when the opposite side arm is wrapped around the outside of the raised leg upper thigh. This can be quite challenging for them. They can also use a blanket to sit on and support and initially start by wrapping their arm around the raised leg and hug the thigh to their torso. It is also advisable for the beginners to take proper guidance from a trained professional when they start practicing yoga to ensure that they learn all the techniques the right way and also figure out which poses are beneficial for them.
A partner can help them work out this by enabling them to practice it in a better way and thus improve the impact of this pose. They can help you work the opposite side elbow to the outside of the upper thigh. To make it more appropriate and perfect, you can always take the help of the yoga guru or instructor.
Some of the preparatory poses for this asana are - baddha konasana, bharadvajasana, janu sirsasana, sputa padangusthasana and virasana.
One can follow up this pose by performing the following asana - Paschimottanasana and Janu Sirsasana.
If you deepen this pose if you have flexibility in the hips and spine by bringing the upper left arm to the outside of the upper right thigh.