Half Spinal Twist(Ardha Matsyendrasana) gives a wonderful massage to the stomach and adbominal area, helping digestion, elimination and also improving ciculation. It also gives a terrific stretch to the sides of our body, and helps strengthen the arms and wrists. Posture is improved through regular practice.
Half Spinal Twist – How To
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.
Be careful with this pose is you suffer from a hernia or peptic ulcer.