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stronger. The pose reduces fat around the abdomen, massages the
abdominal organs and at the same time expands the chest fully. It is
more intense than Ardha Matsyendrasana I and II (Plates 3I I and 330)
and so it gives greater benefits. It is good for curing sluggishness of the
liver, spleen and pancreas and is recommended for persons suffering
from diabetes. It also improves digestion.
I20. Ardha Matsyendrasana I I Nineteen* (Plates 330 and 33I)
This asana is a variation of Ardha Matsyendrasana I (Plate 3I I) and it
gives a greater lateral twist to the spine.Technique- Sit on the floor with the legs stretched straight in front. (Plate 77)
- Bend the right knee and place the right foot at the root of the left
thigh, pressing the heel against the navel.
3· Exhale, turn the trunk 90 degrees to the left, swing the left arm from
the shoulder behind the back, bend the left elbow and with the left hand
grasp the right ankle or shin.
4· The left leg should remain stretched straight on the floor through
out, and the sole of the left foot or the left big toe should be held by the
right hand and the right arm should be kept straight. To start with one
finds it difficult to keep the left leg stretched throughout on the floor. In
that case bend the left knee, catch the left big toe with the right hand
and then straighten out both the right arm and the left leg. Turn the
neck to the right and gaze over the right shoulder. (Plates 330 and 33 I)330