Ardha Matsyendrasana (Spinal Twist)

  • Regular practice of this asana improves pelvic & waist circulation. It also helps in preventing menstrual disorders and is good for your reproductive organs. It helps ease out any stiffness and improves spine flexibility.
  • Begin by sitting on the floor with your legs stretched out straight in front of you and your spine erect. Bending both your knees, bring your knees to the chest. Place your left heel under your right hip (the right hip can be slightly raised from the ground) and take the right leg over the left leg, placing the right feet on the left side of the left knee.
  • INHALE, pulling the abdomen in straightening the spine. EXHALE and twist to the right. Place the right hand behind you on the floor for support and place your left hand across your right leg bringing your armpit in line with your knee and try to hold your right foot. Look over your right shoulder. Hold for 30 to 60 seconds. With every EXHALE try to get deeper into the twist.
  • To get out the pose, first release the hands and then the legs. Repeat on the other side.
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