Ardhamatsyendrasana
Ardha means 'half'
. Matsyendra was a sage who spread the teaching of yoga.
This is a pose of spinal twist. In Ardhamatsyendrasana the
body is twisted from a sitting position. All twists being
softness to the back and spine.
Procedure:
1. Place the left heel beneath the right hip, the right
sole on the ground towards the left of the left knee.
2. Then hold the right toes with the left hand encircling
the right knee.
3. Now, take your right hand around the back and place it
on the left groin.
4. Turn your face to right.
Benefits:
1. It is useful to the back and spine.
2. It is useful as preparation and counter pose to more
extreme movement of the spine, like forward bends and back
bends.
3. It soften the back and spine, release the neck, quietens
the nerves and internalizes the mind.
4. All kinds of backaches are cured by its practice. It
tones up the pancreas, liver, heart and lungs.
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