Table of content
Preparation
Begin in Dandasana with your spine tall and straight, hands resting by your sides, legs extended forward, and feet together. Inhale, exhale, and relax as you transition into Ardha Matsyendrasana.
Getting into position
Bend the right knee and bring the bottom of your right foot (sole) to the left buttock, knee on the floor. Bend the left leg from the knee, lift and place the left foot outside the right knee. Twist your torso to the left, and place the heel of your left hand behind the back. Inhaling, raise your right arm up. Exhaling, lower your right elbow past the outside of your left knee, and wrap the right arm around it to hold the inside of the left foot. Inhaling, keep your spine straight, roll the left shoulder backward, and for advanced version wrap your left arm around the middle back. Exhaling, twist the torso farther to the left. Look in the distance over the left shoulder. Hold for a few moments to allow the body to adjust. Inhale. Exhaling, twist farther. Hold with normal breathing for around 30 seconds.
Coming out of position
Slightly relax the body. Inhale. Exhaling, release the left hand and place behind the back for support, release the right arm and bring back to your right side, untwist the torso back to starting position, and straighten the legs in front of you. Inhale, exhale, and relax. Repeat on the other side.