Page 2 - Practical 21

Practical Manual

Note

Fig. 21.1: Ardh Matsyendrasana

• Place the right arm beside the right hip finger pointing backward or the right
arm wrapping the mid back with palms facing outward.
• Hold the right foot or the ankle with the left hand so that the right knee is close
to the left arm pit.

• Sit up straight as possible.
• Slowly twist to the right and simultaneously move the arms, trunk and head
while exhaling.

• Do not strain, hold the position at normal breath for few seconds (20-30
seconds) (if comfortable hold the breath and hold this position).

• Breathe in and come back to the starting position.
Practice note – Make sure that if the right knee is upright then twist to the right
and if left is upright then twist to the left.

Contra-indications

People suffering from peptic ulcer, hernia and pregnant women should not attempt
this practice
Benefits

• It tones the nerves of the spine

• Make the back muscle strong and flexible

• It massages abdominal organs and optimizes the function of pancreas and is
supposed to be the best practice for diabetes

Physical Education and Yog
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