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Bend the right elbow and place the arm around the back of the waist. The back of the right hand should wrap around the left side of the waist. Alternatively, it can be placed as high as possible between the shoulder blades with the fingers pointing up. This arm position enforces the straightness of the spine. Reverse the movements to come out of the posture and
repeat on the other side. Breathing: Inhale in the forward position.
Exhale while twisting the trunk. Breathe deeply and slowly without strain in the final position.
Inhale while returning to the starting position. Duration: Practise once on each side, gradually increasing the
holding time to 1 or 2 minutes on each side of the body or
up to 30 breaths. Awareness: Physical - on keeping the spine straight and on
the movement of the abdomen created by the breath in the final position.
Spiritual - on ajna chakra. Sequence: This asana should be performed after completing a
series of forward and backward bending asanas. Contra-indications: Women more than two or three months
pregnant should avoid this practice. People suffering from peptic ulcer, hernia or hyperthyroidism should only practise this pose under expert guidance. People with sciatica or slipped disc may benefit from this
asana, but great care should be taken. Benefits: This asana simultaneously stretches the muscles on
one side of the back and abdomen while contracting the muscles on the other side. It tones the nerves of the spine, makes the back muscles supple, relieves lumbago and muscular spasms, and reduces the tendency of adjoining vertebrae to develop osteophytes. When practised with care, it has proved beneficial for mild cases of slipped disc. Ardha matsyendrasana massages the abdominal organs, alleviating digestive ailments. It regulates the secretion of adrenaline and bile and is recommended in the yogic
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