Procedure
- Sit down with your legs outstretched and joined together in front; keeping the back erect, place your palms on the floor behind the buttocks, with the fingers pointing backward, i.e. Dandasan.
- Keep your back straight and place both arms behind your back.
- Bend your left leg, and place the left foot on the kneecap of the right leg.
- Inhale (Radhey) in this state.
- Exhaling (Krishna), gently twist your spine, bringing the left knee toward the ground on the opposite side; and twist your head and neck on the opposite side of your left knee.
- Keep your right leg locked on the floor in this state.
- Stay in this pose for 25-30 seconds, breathing normally.
- Repeat the pose on the other side.
- Finally, get into Shithil Dandasan and relax.
- On the breaths synchronized with the spinal twisting and stretching
- On mental chanting of the Divine Names “Radhey Krishna” in your breaths, and always feeling Their presence
- Baithak Merudandasan loosens up the spinal column and helps mitigate lower backache.
- Also, it exercises the internal abdominal organs and helps to increase peristalsis process.
- Those who are suffering from severe back spasms like scoliosis, should not practice this asan.
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