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Target Benefits – Spinal elasticity via lateral mobility, relieves muscular problems in back and hips, increases synovial fluid in the joints.
Spinal Twist (Ardha Matsyendrasana)
Kneel down, back straight, with your buttocks on your heels. Keeping your knees bent, slide your hips so that you are sitting to the right of your feet. Raise the left knee and place your left foot flat on the floor, allowing your right leg to turn on its side with your right foot below your left leg. Then place your left foot on the floor outside of the right thigh. Put your left hand on the floor behind your back, keeping it quite close, and raise your right arm straight up above your head. Then bring your raised arm over the left side of the left knee, reaching around to catch hold of the left ankle. You should end up as shown.
Hold the pose for 30 seconds, breathing normally, then release and repeat on the other side.
Points to note:
– Buttocks should not lift off the ground.
– Don’t look over the wrong shoulder (always turn your head with the arm you bring in front of your leg).
– Keep front foot flat on the floor.
– Keep your back straight.