Ardha Matsyendrasana (Half Spinal Twist)


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 outer side 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


  • 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.