Ardh Matsyendra Aashan : Sit on a blanket aashan and keep erect spine and place your right heel neer the anus and below the scrotum. Let the heel touch the perennial space 
and fix it . bend the knee, place the left ankle at the foot of the right thigh and rest the left foot on the ground close to the right hip joint. Place the armpit or right axilla over the top of bent left knee . Push your knee a little to the back so that it touches the back part of the axilla. Try to catch the right palm with right foot. Apply a pressure at the right shoulder and slowly twist the spine to extreme left. Turn your face toward left and try to retain this posture for a comfortable time. Similarly you should reverse all the steps and twist your spine to the right side instead of left.
Benefits : It makes the spine elastic and all sorts of diseases like muscular rheumatism of the back, lumber spondylolysis and cervical etc. are cured. The spinal nerves and the sympathetic nervous system are tones up. This is an excellent and most useful asana, which helps in awakening of the Kundalini. It forces the flow of life energy in the Ida & Pingla Nadis.
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