Purna Matsyendrasana (full spinal twist)

  1. From sitting pose bend the right leg and press its heel against the navel.
  2. Bend the left leg and place the foot flat in the ground beyond the right knee.
  3. Cross the right hand over the left leg and grab the toe of the left leg with the right hand.
  4. Turn the trunk and neck to the left side.
  5. Encircle the waist with the left hand.
Repeat on the other side.

  1. Like peacock pose and spinal twist pose the blood circulation in the back is enhanced.
  2. The muscle flexibility increases, the vertebrae and discs are stretched.
  3. Nerves are freed from tension.
  4. Nerves in the neck which connect the brain with the different parts of the body are toned.
  5. Leg muscles become supple.
  6. Good for constipation, dyspepsia, diabetes, secretion of the adrenal glands.
  7. Enhances back circulation.
  8. Increasing vitality and calmness.
  1. Tremendous pressure on abdomen and strain on the knees. Practice after ensuring that these organs will bear the strain.
  2. Back problems, abdominal surgery, hip joint problems, weakness in the knees, pregnancy, menstruation.