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ARDHA MATSYENDRASANA
BSYO
Ardha Matsyendrasana (half spinal twist)
Sit with the legs stretched out in front of the body. Bend the right leg and place the right foot flat on the floor on the outside of the left knee. The toes of the right foot should face forward. Bend the left leg and bring the foot around to the right buttock. The outside edge of the foot should be in contact with the floor. Pass the left arm through the space between the chest and the right knee, and place it against the outside of the right legHold the right foot or ankle with the left hand, so that the right knee is close to the left armpit. Sit up as straight as possible. Raise the right arm in front of the body and gaze at the fingertips. Slowly twist to the right, simultaneously moving the arm, trunk and head. Use the left arm as a lever against the right leg to twist the trunk as far as possible without using the back muscles. Follow the tips of the fingers of the right hand with the gaze and look over the right shoulder. Do not strain the back.
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