Baithak Merudandasan (Sitting Spinal Pose)

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.

Awareness

• 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

Benefits

• 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.

Contraindications

• Those who are suffering from severe back spasms like scoliosis, should not practice this asan.