## ARDHA MATSYENDRASANA ##
  ![image](https://img.esteem.ws/ikgdp8siq8.jpg)
***STEPS:***
1. Sit on your heels, with the back erect. Keeping both knees bent, lower the hips to the ground so that you are sitting to the left of the feet. 
2. Raise the right knee and place the right foot flat on the floor. Allow the left leg to turn on its side, with the left foot below the right leg. 
3. Place the right foot on the ground outside the left thigh. Place the right hand flat on the floor behind the back, but not too far away from the body, as this will make you lean rather than twist, compressing the spine instead of giving it a lateral stretch. Raise the left arm straight up over the head. 
4. Bring the left arm over the right side of the right knee. Reach around to catch hold of the right ankle. Hold the pose for at least 30 seconds, working up to 1 minute, breathing deeply. Release, and repeat on the other side. <hr>
***BENEFITS:***
* Stimulates the liver and kidneys. 
* Stretches the shoulders, hips, and neck. 
* Energizes the spine. 
* Stimulates the digestive fire in the belly. 
* Relieves menstrual discomfort, fatigue, sciatica, and backache. 
* Therapeutic for asthma and infertility. 
* Traditional texts says that Ardha Matsyendrasana increases appetite, destroys most deadly diseases, and awakens kundalini.