- Sit erect with legs stretched, heels together, palms pressing on the floor by the side of the buttocks. Make the spine, neck and head erect. This is Starting Position called Dandasana of Sitting Asanas / Postures.
- Fold the right knee and place the heel tight against the perineum.
- Place the left foot by the side of the right thigh near the knee.
- Inhale raise tight hand upward and exhale bring the right hand round the outer side of the left knee passing between the chest and the knee and catch hold of the left big toe. The right shoulder blade rests on the outer side of the left knee.
- Now take the left hand round the back and try to catch the right thigh. Look back over the left shoulder (the erect knee acts as a fulcrum for getting maximum twist of the spine). Keep the trunk vertical.
- Inhale release the left hand.
- Slowly release the right hand over the outer side of the left knee.
- Unfold the left leg, come back to position.
- Unfold the right leg, come back to position.
The practice of ardhamatsyendrasana twists, tones, stretches the entire spine. This posture enhances lower back's flexibility. It maintains the health of the spinal nerves. This posture massage the spleen, liver, pancreas, intestines and bladder. This posture activates the gonads. This posture enhances secretion of pancreatic juice and adrenalin.
