Ardha Matsyendrâsana or Twist of the Sage Matsyendra

Rishikesh series

Matsyendrasana or twist of Matsyendra, the sage

Sit on your heels, with your back straight let your pelvis fall to the left and bring your legs forward beginner's variation, stretch your left leg, put your right foot over it resting next to the knee, raise your left arm, inhale and exhale, hug your leg, right hand behind looking at the floor, helping you turn on that side

Keep the shoulders at the same height, the head also rotates but never over the shoulder, half twist or ardha matsyendrasana

Inhale

and as you exhale return to the centre, undo the crossing by bringing your feet back

Drop your pelvis now to the right and bring your legs forward, the left leg crosses over while you rest your foot, the other leg is stretched out

The right arm is raised and crossed in front, leaving the other hand behind, turn to the left deeply and keep the shoulders aligned, the neck soft, every time you exhale turn a little more

Inhale, exhale and return to the centre, bring your feet back to sit on your heels

The pelvis turns to the left bringing the right leg forward, creating space for your ischions, the other leg stays bent

Raise your left arm and inhale and as you exhale cross in front of the knee, the other hand goes behind and the push from the floor helps you turn

As a variation you can take your hand, long fingers, maintaining alignment with your wrist and elbow

with wrist and elbow

Each alignment helps you to turn more

Inhale, exhale, return to the centre

Undo the crossing of your legs and sit on your heels

Drop your pelvis to the right and your left leg over it, keep bending your knees and create a space for your ischions

Raise your right arm, cross it in front of you, the other hand towards your back, pull with your arm to turn

As a variation, bend the elbow by raising the hand, the look goes with the turn, that is becoming more intense without losing the length of the spine

Grow

Exhale while turning

Inhale and as you exhale you return to the centre, bringing your legs towards and you sit vjarasana so you can rest