Ardha Matsyendrasana
- Sit with your legs stretched out in front of you, keeping the legs and spine straight.
- Bend the left leg and place the left heel beside the right hip (you may keep the left leg extended forward if you prefer).
- Cross the right leg over the left knee.
- Place the left hand on the right knee and the right hand behind you.
- Twist the waist, shoulders, and neck in that order to the right, and look over the right shoulder.
- Keep the back straight.
Hold the posture and continue with slow, deep inhalations and exhalations. - While exhaling, release first the right hand (the hand behind you), relax the waist, then the chest, neck, and finally sit calmly with the spine still upright.
- Repeat on the other side.
- While exhaling, return to the front and relax.
Benefits:
- Makes the spine flexible.
- Increases spinal elasticity.
- Opens the chest and increases oxygen supply to the lungs.
