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Intermediateअर्ध मत्स्येन्द्रासन · অর্ধ মৎস্যেন্দ্রাসন
Half Lord of the Fishes (Seated Twist)
A powerful spinal twist that wrings out the abdominal organs, stimulates digestion, and releases tension along the entire length of the spine. Twists are among the best tools for spinal health.
How to Practise
- 1
Sit with legs extended. Bend the right knee and cross it over the left leg, placing the right foot on the floor outside the left thigh.
- 2
Bend the left leg, bringing the left foot near the right hip (or keep it straight).
- 3
On an inhale, lengthen the spine. On an exhale, twist to the right.
- 4
Place the left elbow outside the right knee, right hand on the floor behind you.
- 5
With each inhale, lengthen. With each exhale, deepen the twist from the base of the spine.
- 6
Hold for 5–8 breaths. Release and repeat on the left.
Cautions & Contraindications
Back or spinal injury. Pregnancy.
Benefits
- ✓Stimulates liver and kidneys
- ✓Improves digestion
- ✓Relieves backache and hip pain
- ✓Energises the spine
- ✓Helps manage blood sugar (diabetes)