This posture is a simple form of Ardha-Matsyendrasana. If you are unable to perform Ardha-Matsyendrasana you can practice this Asana as alternative. It was first expounded by Swami Kuvalayanandaji. This posture works effectively on constipation, flatulence, nervous weakness, liver weakness and stomach diseases. It can reduce the rigidity of spine.
How to practice:
- Sit erect and stretch your legs in front together, keep your hands by the side, rest your palms on the ground, and put your fingers together pointing forward.
- Slowly fold your left leg at the knee, and place the sole on ground near the knee of your right leg. The knee of your left leg should make 90Â° angle straight towards the sky.
- Taking your left hand towards back, place the palm on ground at a distance of 9″ straight from spine. Keep your fingers together pointing backward. Then place your right hand towards the other side of your left knee. If your legs are stretched towards east, then fingers of your hands will point towards north.
- Now twist the head and back towards backside, and try to look at backside.
- While returning to the original position, first bring your head to original position.
- Now take your right hand to the original position, and then bring your left hand from the back and place it by the side of your body.
- Now slowly stretch out the folded leg. Sit erect as in the first position.
- In the same way practice it from the other leg. This makes one round of the asana.
- Though it is a simple posture, one with a big belly may find it difficult to place the hand to the other side of knee. They are suggested to place their hand on the knee or keep it wherever it is, if it’s not possible to place it on ground.