ARDHMATSYENDRASANA

THIS ASANA IS ALSO CALLED THE HALF LORD OF THE FISHES POSE.
THIS ASANA IS NAMED AFTER THE YOGI MATSYENDRANATH WHO FOUNDED
HATHA YOGA
PROCEDURE—
1.SIT IN VAJRASANA KNEEL DOWN LEGS TOGETHER ,RESTING ON
YOUR HEELS
2.THEN SHIFT YOUR BODY AND SIT ON YOUR RIGHT FEET
3.LIFT YOUR LEFT LEG OVER RIGHT LEG AND PLACE THE LEFT
FOOT AGAINST YOUR RIGHT KNEE
4.ENSURE THAT YOUR RIGHT HEEL IS CLOSE TO YOUR BUTTOCKS.
KEEP THE SPINE ERECT
5.STRETCH YOUR ARMS OUT AT SHOULDER LEVEL ,TWIST AROUND
TO THE LEFT
6.NOW BRING THE LEFT ARM DOWN AROUND THE RIGHT
KNEE AND HOLD THE RIGHT FOOT PLACE YOUR RIGHT
HAND ON THE FLOOR BEHIND YOU

7.EXHALE AND TWIST AS FAR AS POSSIBLE TO THE LEFT .

LOOK OVER THE LEFT SHOULDER

8.HOLD THE POSTURE FOR 30 SECONDS WHILE

BREATHING NORMALLY

9.RELEASE THE HANDS AND SIT IN A RELAXED POSITION

10.REPEAT THE OTHER SIDE

 BENEFITS—
1. PRACTISING THIS ASANA STRENGTHENS THE SPINE AND HIP
MUSCLES

2. IT STRETCHES THE NECK AND SHOULDER MUSCLES

3. IT HELPS TO RELEASE TOXINS FROM THE BODY ANDS

IMPROVE THE DIGESTIVE SYSTEMS.THIS ALSO HELPS TO
MANAGE DIABETES BETTER

4. THIS ASANA STIMULATES THE FUNCTIONING OF THE HEART ,

KIDNEY AND LUNGS

5. REGULAR PRACTICE PROVIDES RELIEF FROM FATIQUE ,

SCITICA AND BACHACHE
 CONTAINDICATIONS—
WOMENS SHOULD AVOID DOING THIS ASANA DURING
PREGNANCY AND MENSTURATION
PEOPLE WHO HAVE UNDERGONE HEART AND ABDOMINAL
SURGERIES SHOULD AVOID PRACTISING THIS ASANA