Seated Half Twist

(Ardha Matsyendrasana)

Benefits:
Physical: Opens outer hips
Emotional: Helps us move through change in our lives
Rx for: Digestive problems (constipation, diarrhea, gas)

1. Sit with knees bent, top of right foot on left knee, right knee on left foot.
2. Using hands, move right leg and place sole of right foot on floor next to left knee, right toes face straight ahead.
3. Squiggle left foot back until left heel is next to right hip.
4. Lift left arm toward ceiling.
5. Bend left arm, place elbow and upper arm on right side of right knee.
6. Place right hand behind you, fingertips point away from body.
7. Press left elbow and upper arm into right knee, twist torso toward wall behind you.
8. Place left hand on outside of right hip.
9. Gently press left hand into right hip to twist more.
10. Turn torso to right knee to come out of twist.
Repeat, twisting to opposite side.

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