Ardha Matsyendra Asana, Half Spinal Twist
Sit in Dandasana with your legs stretched out to your front. Bend your right knee and place your right foot on the outside of the left knee with the sole on the floor. Bend your left knee and place your foot next to your right hip.
With exhalation you twist your upper body and bring your left shoulder outside of the right knee. Place your left hand on the right foot and grab your toes. Place your right hand behind your back on the floor, about half a meter away from your tailbone.
Keep normal breathing and look back over your right shoulder.
Slowly come out of the posture and repeat it from the other side.
The half spinal twist is good for the entire abdominal area with all inner organs such as Pancreas, liver and intestines.
Of course your spine, shoulder, back, knees, thighs and back muscles get stretched and become more flexible.
It helps if you have constipation or other digestion problems.
Do not sit on your foot. The heel should be next to your hip, not under it. Try to keep your buttocks on the ground for a proper twist and stretch.
Sit straight and feel how your whole spine is turned, from the bottom until the top.
Go as far as you can. If you cannot twist fully, if you have difficulties bending your knee, you just do as much as you can. You can leave your second leg stretched out to the front.
You can put your arm around and hug your leg instead of bringing your arm in front of it.