How to do Sitting Half Spinal Twist (Ardha Matsyendrasana)

• Sit up with the legs stretched out straight in front of you, keeping the feet together and the spine erect.
• Bend the left leg and place the heal of the left foot beside the right hip (optionally, you can keep the left leg straight).
• Take the right leg over the left knee.
• Place the left hand on the right knee and the right hand behind you.
• Twist the waist, shoulders and neck in this sequence to the right and look over the right shoulder.
• Keep the spine erect.
• Hold and continue with gentle long breaths in and out.
• Breathing out, release the right hand first (the hand behind you), release the waist, then chest, lastly the neck and sit up relaxed yet straight.
• Repeat to the other side. Breathing out, come back to the front and relax.

Benefits of the Sitting Half Spinal Twist (Ardha Matsyendrasana)

• Makes spine supple
• Increases the elasticity of the spine
• Opens the chest and increases the oxygen supply to the lungs