Twist posture or ardha matsyendrasana

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Move in


Sit on the the floor  with your leg outstretched. bend the right leg and place its heel into the crotch as in the first stage of the perfect posture.bring the left foot acros the right leg and place in on the floor outside it. with the right hand,grasp the toes of the left foot  from outside the left knee/the trunk and the head are twisted round to do this,and the free keft arm is bent across  the lower  back with the palm of the left hand facing outwards.this works the spine from a new angle.since it is twisted laterally.hold the pose for a few seconds at first,breathing freely,adding to the time gradually as the body  becomes accustomed to the position .

Perform the twist to the opposite side to complete the exericese .patience and persons and perseverence may bring success in this posture but persons who  find it impossible can achieve a somewhat  similar effect by sitting on a straight backed chair,teisting round and graspine the ends of the chair  back with  both hands .keep the legs and the hips steady .twist the head the trunk right round as far as they will go without strain.

Advantages
The  twist posture benefits the nervous sysytem ,the stomach,the kidneys,and the liver.

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