Ardha Matsyendrasana

Meaning: Ardha – half
Matsyendrasana is done half

Procedure:
Sit on the floor with straight vision, legs in front and hands hands beside the body. Inhale, and while exhaling, fold the right leg and keep the foot near the left thigh. Inhaling, fold the left leg up. While exhaling, put the left foot outside the right knee so that ankle and knee lie on the same line. Again inhale and exhaling, hold the left big toe by left hand, over the right knee, take the right hand behind and touch the left thigh. Look back from the right side. Take a few normal breaths. Now, inhale and look in front. Exhale and as you inhale bring the left leg to the left side. Exhaling, extend the left leg. Repeat the same process starting from left leg.

Benefits:

Massages the abdominal organs
Tones the spine, cures splitting headaches, backaches, lumbaga and pain pain in hip joints.
Beneficial for prostrate and bladder
strengthens the shoulder and neck muscles

Limitations:
Women should not practise this during pregnancy and menstruation.

References:
Place the right foot at the base of the left thigh and left foot outside the right knee. Take hold of right foot by left hand and left foot by right and remain with the body turned to the left. This is the asana described by matsyendra

This matsyendra increases appetite by fanning the gastric fire, is a weapon which destroys all the terrible diseases of the body with daily practise, it arouses the kundalini and makes moon steady in men

– Hatha Yoga Pradipika ( 26,27 )