Starting Position: Dandasana, By F. Ardha Matsyendrasana

F. Ardha Matsyendrasana ( Counts : 8)
Starting Position (Dandasana) Count 1 : Fold the right knee and place the heel tight against the perineum. Count 2 : Place the left foot by the side of the right thigh near the knee. Count 3 : Inhale and raise tight hand upward and exhale bring the right hand round the outer side of the left knee passing between the chest and the knee and catch hold of the left big toe. The right shoulder blade rests on the outer side of the left knee. Count 4 : Now take the left hand round the back and try to catch the right thigh. Look back over the left shoulder, (the erect knee acts as a fulcrum for getting maximum twist of the spine). Keep the trunk vertical. Count 5 : Inhale and release the left hand; Exhale
Count 7 : Unfold the left leg; come back to position. Count 8 : Unfold the right leg, then come back to position. Breathing pattern Breathe out whenever you bend downwards, twist and inhale while coming up, normal breathing in the final position.
G. Vakrasana ( Counts : 4)
Starting Position (Dandasana) Count 1 : Fold the right knee and place the heel side of left knee, place the right palm back of the body in some line. Count 2 : Inhale raise left hand upward and exhale bring the left hand round the outer side of the right knee passing between the chest and the knee and catch hold of the right big toe. The left shoulder blade rests on the outer side of the right knee. And look back. (the erect knee acts as a fulcrum for getting maximum twist of the spine). Keep the trunk vertical. Count 3 : Now take the left hand round the back. Count 4 : Unfold the right leg, then come back to position. Breathing pattern Breathe out whenever you bend downwards, twist and inhale while coming up, normal breathing in the final
Count 1 : Partial Inhale raise both the legs together up to 45 degrees from the ground. Count 2 : Full Inhale further raise the legs up to 90 degrees and place the hands by the side of the body. Count 3 : Exhale raise further, the buttocks and the trunk taking the support of the arms and the elbows by firmly placing the elbows on the ground and support the back with both the palms. Keep the legs parallel to the ground. Count 4 : Inhale keep the trunk and legs in a straight line by supporting the trunk on the shoulders. Keep the head on the floor breathe normally. Count 5 : Partial Inhale return to count No.3. Count 6: Full Inhale return to count No.2. Count 7 : Partial Exhale return to count No. 1. Count 8 : Full Exhale return to starting position. Breathing pattern : Breathe out whenever bend downwards and inhale while raising up. Breathe normally in the final position.
D. Matsyasana ( Counts : 8)
Position : Supine Count 1 : Bend the right leg and keep the right foot on the left thigh. Count 2 : Bend the left leg then keep the left foot on the right thigh; thus assuming Padmasana. Count 3 : Place the palms on the floor above the shoulders, on either side of the head, fingers pointing to the