This exercise is called ardha-matsyendrasana yoga pose. It involves twisting the torso while seated with one leg crossed over the other and the opposite arm wrapped around the knee. This pose is said to improve digestion and spinal flexibility.
Type
Flexibility
Equipment
No Equipment
Difficulty
Intermediate
Key Benefits
- Stretches the chest and shoulders
- Improves range of motion in the shoulders
- Helps to relieve tension in the upper back and neck
- Can be done as a warm-up exercise before upper body workouts
- May improve posture over time
How to perform
- Start by sitting on the floor with your legs straight out in front of you.
- Bend your right knee and place your right foot on the outside of your left knee.
- Bring your left foot over your right knee and place it on the floor next to your right hip.
- Place your right hand on the floor behind your back, close to your body.
- Take your left hand and place it on your right knee.
- Inhale and lengthen your spine.
- Exhale and twist your torso to the right, using your left hand to gently pull your right knee towards your left shoulder.
- Hold the pose for 5-10 breaths.
- Release the twist and repeat on the other side.
FRONT VIEW
BACK VIEW
Abs
Primary
Lower Back
Primary
Hip Flexors
Primary
Shoulder
Primary