Ardha Matsyendrasana (Posture of Matsyendra)

twist

Ardha Matsyendrasana (ArdhaMatsyendrāsana) = Posture-of-Matsyendra

Dṛṣṭi: pārśvadṛṣṭi = sidewards

From sitting.

Inhale and bring up your left leg.

Exhale as you bend the knee so that the left foot sits beside the right hip.

Inhale as you bring up the right leg with the knee bent.

Exhale as you position the foot on the left side of the left leg.

Inhale and reach up through the left arm and wrap it over the right leg with the shoulder on the right side of the knee.

Hold the left side of the right foot with the left hand.

Inhale, and then exhale as you wrap your right arm behind you and aim to place the right hand on the left thigh (top).

Inhale as you lengthen up the spine and then exhale as you twist into the pose, around to the right.

Hold the pose for up to five breaths.

Exhale as you release from the posture.

Repeat on the other side.