Sitting Half Spinal Twist (Ardha Matsyendrasana)

1. Sit with your legs stretched out straight in front of you, keeping your feet together and spine erect.
2. Bend your left leg and place the heel of your left foot beside the right hip.
3. Place your right leg over your left knee.
4. Place your left hand on your right knee your right hand behind your lower back.
5. Twist the waist, shoulders and neck in this sequence to the right and look over your right shoulder.
6. Keep your spine erect.
7. Hold the pose and continue to breathe with long, deep breaths.
8. Breathing out, release your right hand first, followed by your waist, then chest, and lastly your neck.
9. Repeat on the other side

• Lengthens, strengthens, and realigns the spine
• Encourages fresh blood flow to the internal organs
• Improves digestion
• Opens the chest and increases oxygen supply to the lungs

• Spinal, knee or hip injury

• To Modify: If bending your bottom leg is not accessible to you, keep your bottom leg straight and continue with rest of the posture.

• Cat-Cow Pose | Marjariasana-Bitilasana (Preparatory)
• Tree Pose | Vrikshasana (Preparatory)
• Standing Spinal Twist | Katichakrasana (Preparatory)
• Seated Forward Bend | Paschimottanasana (Preparatory)
• Butterfly Pose | Badhakonasana (Follow-up)
• Supine Spinal Twist | Supta Matsyendrasana (Follow-up)

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While a regular yoga practice can result in improved health, know that it is not a substitute for medical treatment. It is important to learn and practice yoga under the supervision of a trained teacher. In the case of a medical condition, practice yoga after consulting a doctor. Do you need information on courses? Contact us at programs@us.artofliving.org to find a a Sri Sri Yoga course at an Art of Living Center near you.

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