Bhu Namanasana (Spinal Twist Prostration Pose)

Starting Position

  1. Sit with your spine erect and legs outstretched in front of you.


  1. Place your hands to the side of your right hip.
  2. Move your right hand slightly further back behind your body, with fingers pointing backward.
  3. Twist your trunk 90 degrees to the right, using your arms and shoulders as levers.
  4. Slowly bend your torso and bring your forehead to the floor, close to the hand placed behind your body. Keep your spine as straight as possible.
  5. Try to keep both buttocks on the floor.
  6. Hold the final position briefly.
  7. Slowly raise and return to the starting position.

Changing Sides

  • Repeat the movement on the other side. This completes one round.
  • Practice up to 5 rounds.


  • Inhale while facing forward.
  • Hold your breath in while twisting.
  • Exhale while bending.
  • Hold your breath out in the final position or breathe normally if holding the pose for a longer duration.
  • Inhale while raising the trunk.
  • Exhale while re-centering the body.


  • Physical awareness on relaxation of the back and your breath.
  • Spiritual awareness on manipura chakra (solar plexus).


  • Practice this asana after completing a series of forward and backward bending asanas.
  • It’s beneficial for stretching the legs and spine after long periods of sitting in a meditation posture.
  • It serves as a preparatory practice for more advanced twisting asanas like ardha matsyendrasana (Half Lord of the Fishes Pose).


  • Avoid this asana if you have back problems, peptic ulcer, hernia, hyperthyroidism, high blood pressure, or heart problems.


  • Stretches the spine and lower back, promoting supple muscles and stimulating the nerves.
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