This is a very easy pose and can be easily learnt with regular practice. The steps for this pose are as follows -
Start this pose by sitting on the floor with your legs wide open in front of you.
Now bend the left leg and then tuck the foot in your groin.
After this bend the right knee slightly and shift it towards the right hip.
Now as you exhale, bend sideways towards the right and let the back part of your right shoulder press towards the inner part of the knee.
Let the right forearm glide along the inside of the right knee and bend forward towards the foot.
Then hold the right foot with both hands ensuring that the right hand along the inside of the right knee and the left hand reaching out for the toes of the right foot.
Remember to place the left folded leg anchored to the floor while holding the right leg.
Now slowly extend and straighten the knee while holding the right leg.
Now straighten your right knee and shift your torso to face the ceiling.
When you do this lift the left hand and let it move above your head pressing it against the left ear.
As you do it separate your elbows further stretching your torso.
Once you are in this pose hold it on for few seconds and then release the stretch by releasing your arms.
Now come upright and then inhale at the same time.
Now repeat the same pose on the other side with the other leg.
There are several benefits of this pose. Some of them are as follows -
this is a very beneficial pose for the shoulders, spine and hamstring as it helps to stretch them and keeps them healthy and strong.
It helps to stimulate the kidneys, liver and other abdominal organs and keeps them strong and healthy.
It helps to improve the digestive system.
It is also beneficial for the shoulders and the armpits.
It is also beneficial in relieving stress, anxiety, fatigue, headache, menstrual discomfort and the symptoms of menopause.
This pose is also considered to be therapeutic for high blood pressure, insomnia and sinusitis.
Even though this pose is highly beneficial one should not do it under certain circumstances or be cautions while doing it. Avoid coming upright in the twisted pose as it could cause injuries. Also do not do this pose if you are suffering from delicate digestive system or have diarrhea. It is also not good for those who have knee injuries or feel pain and discomfort in their knees and joints. Those who have asthma or back injury should also avoid this pose.
If you feel discomfort or pain the knee while doing this pose place a blanket under it for extra support.
Beginners who are learning this pose can make it more easy and comfortable by following simple easy steps. The most common problem they face in the beginning is that they might not be able to keep the shoulder in contact with the inner side of the knee while stretching it. Keep the contact throughout even if it means not straightening the knee completely. This pose is not for beginners though as it is an intermediate yoga pose, which should be done by those who have reached a certain level in the practice of yoga.
Some of the therapeutic applications of this pose are that it provides relief from mild backache and relaxes the body and relieves it of fatigue. It also helps to reduce anxieties and brings your body and mind at peace. It is also good for curing insomnia, headache and other related problems.
There are certain variations to this pose (not much though as it is quite an intense pose) which makes it more comfortable and easy. One variation is that when you lock your hands and start to stretch your torso, remember to keep the knee in contact with the inside of your shoulder. It might mean keeping your legs bent but that should be fine. Another variation is to include the other hand holding the toes of the bent leg. While doing this the shoulders and hips should be rotated accordingly to allow for this stretch. In case your leg is bent then you can use the right hand to grasp the toes of the left leg.
There are certain preparatory poses to try out before dong this pose and they are - Side Angle Pose or Utthita Parsvakonasana, Wide Angle Seated Forward Bend or Upavistha Konasana, Bound Angle Pose or Baddha Konasana, Downward Facing dog or Adho Mukha Svanasana, Reclining big toe pose or Supta Padangusthasana, Tree pose or Vrksana and Standing forward bend pose.
You can follow up on this pose by some complicated head stands and shoulder stands.