Half spinal twist

Ardha matsyendrasana

• Sit in the Seated Base Position (Prarambhik Sthiti).
• Bend the right knee and place the sole of the right foot on the floor to the outside of the left knee.
• Bend the left leg and bring the foot around to rest beside the right buttock.
• Twist around to the right and take the right arm along the outside of the raised leg, hold the ankle.
• Sit up straight and elongate the spine.
• Raise the left arm, slowly twist to the left and look over the left shoulder.
• Rest the left hand on the floor behind the body or bend at the elbow wrapping the arm around the back of the waist.
• Hold for as long as comfortable, then release the arms, re-centre the torso, neck and head and twist to the right for an equal length of time.

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