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37. Ardha Matsyendrasana
Half Lord of the Fishes Pose
One foot is placed flat on the floor outside the opposite leg and torso twists toward the top leg. The bottom leg may be bent with the foot outside the opposite hip, or extended with toes vertical. The arms help leverage the torso into the twist and may be bound (Baddha Ardha Matsyendrasana) in a number of configurations by clutching either feet or opposite hands.
Start in Dandasana (Staff Pose). Bend your right knee and place the foot flat on the floor. Cross your right leg over your left and position the sole of your right foot on the floor outside your left thigh. Bend your left knee and tuck the foot in near your right buttock. Lay the outside of the left leg on the floor.Now, inhale and bring your upper left arm to rest on your right thigh. Exhale and twist at the waist, rotating towards the inside of your right thigh until it snugly meets your front torso. Place the palm of your right hand against the floor just behind your right buttock and press it firmly into the floor. Hint: your spine should stay straight in this posture.Look out over your right shoulder, but don
1. Tones and strengthens abs and obliques
2. Stretches and energizes the spine
3. Open the shoulders, neck, and hips
4. Increases flexibility, especially in hips and spine
5. Cleanses the internal organs
6. Improves digestion and elimination of wastes
7. Relieves symptoms of backache, fatigue
8. menstrual discomfort and sciatica
9. Stimulates liver, heart, lungs, kidneys and spleen Releases excess heat and toxins from organs and tissues
1. Should be avoided during pregnancy and menstruation due to the strong twist in the abdomen.
2. People with Heart, abdominal or brain surgeries should not practice this asana.
3. Care should be taken for those with peptic ulcer or hernia.
4. Those with severe spinal problems should avoid and those with mild slipped disc can benefit but in severe cases it should be avoided.
In this position there is a strong twist on the spine and abdomen. The right arm is pressed against the left knee and the left arm is wrapped behind the back, leading to an increased twist on the body. The chest is open and the spine is erect. One side of the abdomen is compressed and the other side is stretched. The right leg and knee remains on the floor. The left knee should be close to the right armpit.

Vipareetha Shalabhasana
Mayurasana I
Pincha Mayurasana
Vrischikasana II
Ananda Balasana
Ekapada Shayanadanda Ekahastha Mayurasana
Eka Pada Koundinyasana
Mayurasana II

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