Vajra Ardha Matsyendrasan

Stages

1. Place the leg leg in vajrasana, keeping the heel outside the buttock.
2. Place the right heel beyond the left knee.
3. Raise the left hand, cross it over the right knee and grab the toe of the right leg.
4. Twist the waist, back and neck to the right side.
5. Encircle the waist with the right hand.

Repeat on the other side.   

Benefits

1. As per ardha Matsyendrasana.
2. The twist to the backbone is more effective.
3. Twists back and shoulder region.
4. Tones spinal nerves and reduce stiffness to back.
5. Twist and pressure to internal organs.
6. Reduce fats in the abdominal area.
7. Tones up thigh and arm muscles.
8. Strengthens knees and ankles.
9. Useful for diabetes.
10. Constipation.

Precautions
Spinal column problem and as per ardha matsyendrasana.