This asana is specifically designed to increase the capacity of your lungs so it can inhale and hold more oxygen. It also loosens up the spine and relieves backaches and discomfort in the back.Steps to do this pose:Sit up with your legs stretched out straight in front of you, keeping your feet together and your spine erect. Bend your left leg and place the heal of your left foot beside your right hip (optionally, you can keep your left leg straight). Now, Take the right leg over your left knee and place your left hand on your right knee and yuor right hand behind you. Twist at the waist, shoulders and neck in this sequence to the right and look over the right shoulder. Hold and continue with gentle long breaths in and out. To come back to the starting position, continue breathing out, release the right hand first (the hand behind you), release the waist, then chest,lastly the neck and sit up relaxed yet straight. Repeat to the other side. Breathing out, come back to the front and relax.Tip: If you have a back injury, do this pose only in the presence of a certified trainer.