"Ardha-Matsyendrasana, the half spinal twist, is ninth in the sequence of 12 basic postures of hatha yoga. The meaning of Ardha Matsyendrasana is : Ardha = half; Matsyendra = king of the fish matsya = fish; indra = ruler.

The steps for doing this asana are as follows :

1) Bend the left leg and place the left foot on the ground over the right knee.
2) Bend the right leg and fold it so that it is resting on the ground with the right heel near the left buttock.
3) Bring the right hand over the left leg and grab the big toe of the left foot.
4) Inhale and while exhaling, twist the trunk of the body as much as possible, turning the neck so the gaze is over the left shoulder and encircle the waist with the left hand with the palm facing outwards.

Ardha Matsyendrasana increases flexibility in each vertebrae of the spine, from the base of the spine through the neck. It stretches the back muscles and hips and massages the abdominal organs,helping to relieve constipation. It brings more blood flow to the spine and helps cure nervous disorders.

Yoga practices can make us more and more sensitive to subtle sensations in the body. Paying attention to and staying with finer sensations within the body is one of the surest ways to steady the wandering mind. Yoga Arena provides you with the best videos of yoga asanas, pranayam, meditation and many more exercises to bring back the fitness and healthy living for everyone.