Prayer Twist/Namaskar Parsvakonasana
Prayer twist builds lower body strength, opens the chest, stretches the back muscles, and helps nourish and realign the spine.
From Warrior II (with right foot forward), rotate the torso, bringing the left elbow on the right knee. Bring the palms together in prayer position and press into them to rotate the right shoulder up and back twisting the upper back. Look at the wall or the ceiling. Keep the right knee bent, legs strong pressing into the feet, and keep the hips sinking down. Breathe and hold for 3-6 breaths. To release: inhale and press into the feet, straightening the legs and then inhale the arms out to the side or up towards the ceiling.
Repeat on other side.
Before engaging in Yoga, some people find it useful to focus, relax and calm their mind. People use different forms, but many people find it useful to repeat a prayer or mantra of some sort. Repeat these with deep feelings and a strong will. Within a short period of time, you will see the benefits. It is also a good idea to sit in a meditative pose, while doing this.
Although any prayer can be used, there are some traditional Sanskrit prayers that are used as chants. Try this one and the English translation is below as well:
Om Om Om
Om Thryambakam Yajaamahe
Mruthyor Muksheeya Maamruthath.
Om Namah Sivaaya Gurave
Nish Prapanjaaya Shaanthaaya
We worship the three-eyed One who is fragrant and who nourishes all beings.
May he liberate us from death for the sake of Immortality,
Even as the cucumber is severed from its bondage of the creeper.
Om! Salutation to the Guru
who is Siva (auspiciousness),
who is the embodiment of Existence/ Knowledge/Bliss,
who is free from world consciousness,
who is peaceful, without support and