Ardha Matsyendrasana (Half Twist Pose) -
Sit down on the ground with your legs crossed. Then, slowly extend your legs out in in front of you toes pointing toward the ceiling.
Bend your right leg and place the right foot firm on the ground, near the left knee.
Place the right arm on the ground behind the back. Raise the left arm up.
Take the left arm above the right knee. Stretch over to grip the right ankle.
Sustain the pose for at least 30 seconds. Gradually, increase the time to one minute.
Release and repeat on the other side.
Increases flexibility in each vertebrae of the spine, from the base of the spine through the neck
Stretches the back muscles and hips
Massages the abdominal organs, helping to relieve constipation
Breathing becomes more rapid, speeding up circulation and creating an aerobic effect
Brings more blood flow to the spine