Sitting Half Spinal Twist (Ardha Matsyendrasana)

• Sit up with the legs stretched out straight in front of you, keeping the feet together and the spine straight.
• Bend the left leg and place the heal of the left foot beside the right hip.
• Take the right leg over the left knee.
• Place the left hand on the right knee and the right hand behind you.
• Twist the waist, shoulders and neck to the right and look over the right shoulder.
• Keep the spine straight.
• Hold in that position and take gentle long breaths in and out.
• Breathing out, release the right hand first, release the waist, then chest,lastly the neck and sit up relaxed and straight.
• Repeat the same on the other side.