Ardha Matsyendrasana Yoga Asana:

Ardha Matsyendrasana, a seated twist pose, is the ninth of the 12 basic poses in Hatha yoga. The name for this asana is derived from the Sanskrit, ardha, meaning "half", matsya, meaning "fish", indra, meaning "king"; and asana, meaning "pose".

Ardha Matsyendrasana Yoga Asana Steps:

• Sit on the floor with your legs spread out in front of you. While you do this, your arms should be on the sides with your palms on the floor.
• Now bend your knees and comfortably keep your feet on the floor.
• Lift your legs up, leaning at the back, making sure that you keep your back straight. Also, lift up your knee, such that the calf muscles are parallel to the floor.
• Now lift your arms parallel to the floor and keep your palms close to your body.
• Breathe slowly and hold this position for as long as you can.
• Release slowly and repeat this for 8-10 times.
• Sit with your legs stretched out. Bend the right leg and place the right foot on the floor outside of the left knee with toes facing forward.
• Bend the left leg and bring the foot to the right buttock. The left heel should touch the right buttock and the outside of the left leg should be on the floor.
• Hold the right foot or ankle with your left hand placing the arm outside of your right knee so that the left armpit should be closer to your right knee. Sit straight.
• Raise your right hand to shoulder level horizontally and fix the eye-sight on your fingers. Slowly twist t
• he torso to the right with arm, trunk, and head. Eyesight should move with your fingers.
• Now bend the right elbow and place the right arm around the back of the waist. The back of the right hand should go around the left side of the waist.
• Reverse the steps to release the posture and repeat it with the other side.