Sanskrit name: Ardha Matsyendrasana
English name: Half Spinal Twist
Related Chakra: Anahata or heart chakra
Chakra chant: YAM
Benefits: Back, shoulders, hips, stomach, liver, kidneys, pancreas, intestines, and nervous system. Relieves fatigue.
How to:
Start by sitting on ground with your legs out in front of you.
Bend your left leg and place your foot flat on the earth to the outside of your right knee.
Bend your right leg and bring your heel toward your left butt muscle.
Place your left hand behind you on the floor.
Inhale, raise your right arm up.
Exhale, bend your right arm and press your elbow against the outside of your left knee and revolve the twist starting from your belly, chest, shoulders, neck, and head.
Inhale.
As you exhale, see if you can twist a little further.
Breath in the pose for 3 - breaths.
Inhale.
Exhale and start to uncoil from the twist from your head, neck, shoulders, chest, and belly.
Change sides.
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