This pose promotes calm and targets your torso, back, and respiratory muscles — the diaphragm, the intercostal muscles, as well as your abdominal and neck muscles.
How to Do It While seated on the floor or forward on the seat of a chair, place your right hand on the floor or seat of the chair. Then slowly bring your left hand to the outside of your right knee and lengthen your spine, gently twisting your torso as you move. Gently look over your right shoulder. Breathe in and out slowly, inhaling as you picture your spine lengthening and relaxing. Hold for a breath or two and return to center. Repeat on the other side.
Modification This pose can also be done while lying on your back on the floor. On your mat, bring your knees up to your chest. Let your knees fall slowly toward the floor to your right as you gently turn your upper body to the left. If you can, bring your arms up and over to your left as you gently let your head fall to the left. Hold this pose for a breath or two and then repeat on the other side.