** Posture: Ardha-matsyendra-asana The Half Spinal Twist Pose ** Translation: Ardha is a Hindi word that signifies half. Matsyendra is one of several Siddhas or gurus listed in the Hatha-Yoga-Pradipika, a medieval Yoga scripture, who were excellent Yogis. Because the spinal column is gently twisted in this pose, it is known as the Spinal Twist. ** Pronunciation: ard-ha-mat-syen-drah-sa-na ** Difficulty: (4) ** Instructions: Bend the left leg and position it on the right thigh, keeping the abdominal area at ease like the back; then place the elbow of the right hand on this, and the face on the palm of the right hand, and secure the gaize between the eye-brows. Matsyendraposture is the name given to this posture. Sit in a cross-legged position that is comfortable for you. 1- Straighten your legs in front of you. Bring the heel of the right foot near to the left hip by bending the right knee. 2- Take a deep breath and bend the left knee upward, placing the left foot flat on the floor to the right of the right leg, the ankle contacting the right thigh. 3- Straighten the right arm and bring it around to the outside of the left knee, grasping the left foot with the right hand while rotating the spine to the left. 4- Bend your left arm behind your back and turn your head as far to the left as possible. Continue to pivot to the left while keeping your spine, neck, and head aligned. 5- Reverse directions 2-6 and repeat the stance on the opposite side. ** benefits The Half Spinal Twist is one of the finest Yoga positions for increasing spinal flexibility and strength. It relieves stiff necks and upper back stiffness caused by stress, poor posture, or sitting in one position for lengthy periods of time. The abdomen region is flushed with blood and the internal organs are massaged by alternating compression and release. The Half Spinal Twist also tones the stomach and hip muscles with continuous repetition. Duration/Repetitions: You can stay in this position for as long as you feel comfortable. (Perform the position on each side once for one repetition.) Each session should include two to three complete repetitions.