Another technique..This is good for the spinal..
Sit on the floor with both legs straightened forward. Make sure you sit up straight. Chin up, spinal straight and relax not stiff. Normal breathing (don't hold your breath). Bend left leg and place it under the right thigh. Ankle touching the bum. Now fold right leg and place it on your left side. Left arms on top of the right leg. Left elbow on top of right knee. Right arms at the back facing outward. Face forward. Breath in. Hold your breath for a minute. Then twist. Look behind you. Then breath out. Stay there for at least 2 mins.
Repeat. Reverse..
