Ardha Matsyendrasana (Half Spinal Twist)
  • Yoga
  • Benefits
  • Contraindication

Step 1: Sit in Dandasana with both the legs stretched in front and palms resting by the side of your hips; keeping your hips firm, press your palms on the floor and lengthen your spine up.

Step 2: Bend your right knee and move your right leg below the left thigh; right knee is resting on the floor.

Step 3: Bend left knee and place left foot at the outer side of the right knee; left shin is straight facing the front; press your hips on the floor; press your fingertips in the respective side of your body (right fingers by the side of right hips and left fingers by the side of the left hips); lengthen your spine vertically up.

Step 4: Place left hand on the floor at the back (close to your body); now stretch your right hand up; feel lateral stretch at the right side of your body; rotate right side of your upper body to the left.


Step 5: Exhale and while exhaling, bend forward the upper part of the body; bend your right elbow and press it firmly against the left knee.

Step 6: Lengthen your neck; exhale and while exhaling, turn your head to the left side; spine is vertically stretched throughout; hips may come off the floor, keep it on the floor as much as possible; hold the posture for 20-30 seconds with normal breathing. Release and repeat the same sequence with the other leg.

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Spine gets an extended twist; improves blood circulation in the upper extremities; removes sluggishness and tones up abdominal region and the waist.

Avoid in case of acute abdominal pain caused due to ulcers, hernia, enlarged liver or spleen or any kind of spinal problem; also avoid in case of severe back pain or severe neck pain.

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