Yoga Day Countdown: Day #4

Yoga Day Countdown: Day #4

Asana #7: Ardha Matsyendrasana (Half Spinal Twist)

After the Tadasana (Mountain pose), Katichakrasana (Standing Spinal Twist), Trikonasana (Triangle pose), Ashvasthasana , Bhujangasana (Cobra pose) and Shashankasana (Hare pose), this is the seventh asana in our selected progression.

Ardha Matsyendrasana
Ardha Matsyendrasana

How it’s done

Sit with legs spread out straight in front of you. Fold the left leg so that the left foot is under the right hip and then place the right foot next to the left knee (outside of left knee). Now, slowly exhale, twist your upper body towards the right and stretch the left arm out along the outside of the right leg. Try to hold the right foot or ankle with the left hand and sit as straight as possible. The right hand should be taken around the back, in an effort to bring it around and touch the navel. Repeat on the other side.


  • People with sciatica or slipped disc should not practice this asana.
  • People suffering from peptic ulcer, hernia or hyperthyroidism should only practice this pose under the guidance of a competent teacher.

The video below provides a demonstration:

Interesting asana facts

  • Continuous practice massages the pancreatic glands which produce insulin that is necessary for people suffering from diabetes
  • Cures indigestion
  • Cures constipation and gastric problems
  • Worms like roundworms, tapeworms, thread worms etc. die during the course of continuous practice of this asana
  • Beneficial for kidneys
  • Tones the nerves of the spine
  • Reduces the tendency of adjoining vertebrae to develop inflammatory problems and calcium deposits
Read also: Yoga Day Countdown Day #5: Shashankasana

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