Half Spinal Twist -
(Ardha Matsyendrasana)

1 Kneel with your legs together, resting on heels.

2 Sit to the right of your feet, maintaining a straight, but relaxed spine.

3 Bring your left foot over your right leg, placing the foot on the ground with toes facing forward.

4 Turn your body to the left and raise your right arm, bringing it over your left leg, placing it against the outside of your left leg. If you can, grasp your right knee or left ankle.

5 Twist your body to the left, keeping the spine staright, and place your left hand behind you on the ground to give support.

6 Ensuring your spine is aligned, breathe deeply, gently moving your left shoulder back to its comfortable limit.

7 In the more advanced position you can wrap your left arm around the back of your waist and interlock fingers (see photo). But, don't strain and just enjoy where you are at right now.

Release and twist to the other side.

Caution

Be careful with this pose is you suffer from a hernia or peptic ulcer.

Related Pages:

Yoga Positions for Beginners / Hatha Yoga Poses

Bow Pose - Dhanurasana / Bridge Pose - Setu Bandhasana

Camel Pose - Ustrasana / Child Pose - Balasana

Cobra Pose - Bhujangasana / Corpse Pose - Savasana

Downward Facing Dog - Adho Mukha Svanasana

Fish Pose - Matsyasana

Forward Bend - Paschimottanasana / Headstand - Sirshasana

Locust Pose - Salabhasana / Lord Shivas Pose - Natarajasana

Plough Pose - Halasana / Shoulderstand - Sarvangasana

Sun Salutation - Surya Namaskar / Tree Pose - Vrksasana

Triangle Pose - Trikonasana / Warrior II Pose - Virabhadrasana II

Yoga Mudra Asana Variation

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