Sanskrit: Ardha Matsyendrasana
ard-ha mats-yun-DRAS-unna
Benefits
Tones the spinal nerves
Stretches the back muscles
Massages the abdominal organs and improves digestion
Improves kidney function
Standard Cues
Begin sitting on your heels in Thunderbolt pose (Vajrasana).
Shift your hips to the left so that you’re sitting on the floor to the left of your feet.
Cross your right foot just outside of your left knee. Keep the foot flat on the floor.
Bring your right hand to the floor a few inches behind you. Lightly push your hand into the ground to straighten your spine.
Inhale and reach your left hand toward the sky.
Exhale and bend your left arm, using your elbow like a lever against your right knee. Gaze over your right shoulder.
Stay in the pose for several breaths. Inhale and untwist, then change sides.
Short Cues and options
Begin with a vertical spine and then twist.
Twist from the core, not the upper body.
Grow taller with each inhale. Twist deeper from the core with each exhale.
Precautionary Warnings
Avoid if Sciatica, Slipped disc, Peptic ulcer