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Ardha Matsyendrasana variation


Featured in Indian Express

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
  • Ensure the back is straight with care not to strain spine
  • Hold the pose for 30-40 seconds
  • 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
  • Opens the chest and increases the oxygen supply to the lungs
  • Asana improves the flexibility of whole body with focus on leg, buttocks and hip muscles
  • Relaxes shoulders and makes them supple
  • Eases the condition of lumbago and muscle spasm
  • Joining of hands together increases the flow of divine love

Caution: People suffering from hernia, peptic ulcer or hyperthyroidism should perform the asana under supervision by trained yoga practitioner.

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