Sthiti: Dandaasana

  1. Bend the right leg at the knee and place it beside the left knee.
  2. Straighten and twist the waist towards the right as you exhale. Bring the left arm around the right knee and catch the right big toe.
  3. Take the right arm back and keep the palm on the ground in such a way that the trunk is kept erect with a proper twist.
  4. After maintaining for about a minute with normal breathing return to Sthiti and relax for a while in Sithila Dandaasana.
  5. Repeat the same on the other side.


  • Lateral twist gives flexibility to the spine, tones up the spinal nerves.
  • Prepares the spine for Ardha Matsyendrasana.
  • Helps to cure constipation, dyspepsia, stimulates the pancreas and useful for diabetes.
  • Improves the lung capacity.


People who have recently undergone abdominal surgery may avoid this Aasana.