Sitting half spinal twist pose (Ardha Matsyendrasana)

Table of Contents

Benefits

It providing nutrients, blood, and oxygen, and improving the health of the reproductive system as well as the urinary system.
Beneficial for menstrual disorders and Energizes the spine,
Stimulates the liver and kidneys

The many hand variations in this pose can make it quite hard for beginners to adapt. So, make sure you sit on a blanket and practice this pose.
Before you try the hand and arm variations, just wrap one arm around the raised leg, and hug your thigh to your torso. With practice, you can start trying other variations.

Sit straight with your legs stretched out. Make sure that your feet are placed together and your spine is absolutely erect.
Bend your left leg such that the heel of the left foot lies next to the right hip and You could also keep the left leg stretched out if you like.
Place the right leg next to the left knee by taking it over the knee.
Twist your waist, neck, and shoulders towards the right, and set your gaze over your right shoulder. Make sure your spine is erect.
Then You can place the right hand behind you, and the left hand on the right knee.
Hold the pose for a few seconds, about 30 to 60 as you breathe slowly, yet deeply.
Exhale and release the right hand, and then the waist, chest, and finally the neck. Relax as you sit straight.
Repeat the same procedure to the other side.

Avoid this pose during pregnancy and menstruation as it entails a strong twist at the abdomen.
Those who have recently undergone abdominal, heart or brain surgeries, should not practice this asana.
People with a hernia or peptic sores must do this pose carefully and under the supervision of a certified yoga instructor.

52 Head-to-knee Forward Bend (Janu Sirsasana)