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POORNA MATSYENDRASANA
Poorna Matsyendrasana (full spinal twist pose)
Sit on the floor with the legs stretched forward. Relax the whole body. Place the right foot on the left thigh as near to the waist as possible, as in ardha padmasana. The right foot should press against the abdomen with the right knee remaining on the floor. Bend the left knee and place the foot on the outside of the right knee with the sole on the floor. Twist the body to the left, bringing the right armpit against the outside of the left knee and reach down to grasp the left ankle or toe with the right hand. Try to keep the head and spine straight. The right arm should eventually be straight and in line with the left calf. Place the left arm behind the back and try to touch the right heel with the hand. Do not strain. Using the right arm as a lever, twist the trunk further to the left. Finally, twist the head to the left.
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