How to practice:

  • Sit on a mat with legs stretched out, thighs, knees, ankles and feet together
  • Bend your right knee and cross leg over the left knee, placing foot flat on the floor
  • Pull right knee close to your body and keep back and head erect, in a straight line
  • Exhale and twist to right side placing right hand on the ground behind your back on the floor
  • Apply gentle pressure on outer edge of right foot with left forearm to twist the trunk without using back muscles
  • Now bend your left leg bringing heel closer to your buttock on right side
  • Gently lift your right palm off the floor and join with left palm forming Namaste in front of your heart
  • Keep back and head straight with a care not to strain spine
  • Hold the pose for as long as comfortable
  • Repeat the cycle on the other side


  • It is a healing pose, toning and stretching the liver and kidneys
  • Digestive fire is made strong, stimulating the digestive system
  • Massages the abdominal organs
  • Reduces inflammation and excess calcium deposits eliminating tendency of adjoining vertebrae
  • Asana improves the flexibility of whole body with focus on leg, buttocks and hip muscles
  • Relaxes shoulders and make them supple
  • Eases the condition of lumbago and muscle spasm

Caution: This posture should not be performed by pregnant women. People suffering from hernia, peptic ulcer or hyperthyroidism should perform the asana under supervision by trained yoga practitioner.

GrandMaster_Ardha Matsyendrasana