Yoga Free Positions Ardha Matsyendrasana

Semi Matsyendrasana

Sit on the floor with both legs extended.  Fold the right leg and press the heel against the perineum or keep it near the anus.  Bring the left foot over the right knee and interlock it,  place the sole of the foot on the floor and inhale.  Hold the toe of the left foot by the right hand fingers.  Swing the arm from behind the back, palm outward.  While exhaling twist the whole truck towards the left side along  the head and shoulders for six seconds (see figure) Then twist the spine back to normal, breathing in. Repeat crossing the right foot over the left knee and twisting the spine to the right.

For effectiveness, do this four times with alternating twist to the right and left.

The extreme twist of the spine to the left and right helps the removal of the lateral curvature of the spine.  It also increases venous circulation in the abdominal zone, plus tone up the liver, spleen and pancreas.  Beneficial for maintaining pliancy of the spine

However people with abdominal wall, hernia trouble should avoid this position