Ardha Matsyendrasana (The Spinal Twist)

The Literal translationof the Sanskrit name  is half lord of the fishes asana. This asana is named after Yogi Matsyendranath who was the author of one of the earliest texts on hatha yoga
Getting into the position
Sit on the mat with legs extended in the front. Now bend your left leg at the knee and lift the left foot so that it’s placed near the right hip.
Bend the right knee , cross it over the left leg with the foot lying across the left knee.
Rest your right hand on the floor. turn the body slowly and lower the left hand to hold the right ankle. Stay in this pose for 30 seconds, while breathing in and out deeply.
Twist the other way while repeating the process.

It  mobilises the vertebrae and increases flexibility.
It eliminates  stiffness in the shoulers, arms, knees and ankles and, strengthens bones  helps heal spinal pain.
Helps improve metabolism
It tones the abdominal muscles.
Therapeutic  in;
Cervical spondylosis
Menstrual Disorders
Contraindications ;
This asana should not be performed by pregnant women.