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Ardha Matsyendrasana - The Spinal Twist

Ardha Matsyendrasana - The Spinal Twist

Ardha Matsyendrasana or the Spinal Twist increases the elasticity of the spine due to the twist. This asana improves the health and performance of spleen, kidney, and bowels are stimulated. This asana must be done when you are in an empty stomach condition. Make sure you have your meals at least four hours before the practice.

How to do Ardha Matsyendrasana? 

  • Sit down on the floor. Stretch your legs out in front of you.
  • Bend your right leg at the knee. Bring your right foot close to your anus, against the inside of your left thigh.
  • Bend your left leg by raising your knee. Place your left foot flat on the floor to the right of your right knee. 
  • Stretch your right hand backward and place your palm flat on the floor behind your back.
  • Raise your left arm over your head. Stretch it around your right knee and grasp your right ankle.
  • Maintain the posture for 30 seconds while breathing evenly. 
  • Repeat the posture on the other side.