The Half Spinal Twist (Ardha-Matsyendrasana)

• Sit with the legs stretched out in front of the body.
• Place the left foot on the floor on the outside of the right knee.
• The toes of the left foot forward.
• Bend the right leg and place the right heel against the left buttock.
• Now bring the right shoulder against the outside of the left knee.
• Press the Knee towards the right and place the right arm to the outside of the left leg and hold the leg with the right hand.
• Slowly turn the body to the left side, placing the left arm around the back and look over the left shoulder,
• Do not strain the back.
• Breathe deeply five to 20 breaths
• Reverse movements to come out of the posture, then change legs and repeat to the opposite side.

Benefits

This asana  simultaneously stretches the muscles on either side of the back and abdomen while contracting the muscles on the other side.
 
The lateral movements of the spine are developed and spinal nerves are toned.
 
Prevents lumbago,back strain,and even certain forms of sciatica.
 
Helps in the process of diuresis by stimulating the kidneys and the supra renal glands.
 
Combats constipation - stimulates and decongests the liver and the whole of the alimentary glands.
 
Combats obesity and cellulite in the stomach.