Ardha Matsyendrasana:Increase your spinal flexibility and range of motion. Expands your chest and shoulders. Relieves thoracic or mid back spinal tension. Strengthens your abdominal oblique muscles. Stretches your hip rotators and hip. Traditionally thought to massage your abdominal organs, detoxify your liver and kidneys, and stimulate digestive fire.
Posture of Marichi B (Marichyasana B or Marichyasana II)To keep your back happy here, you MUST create length as you twist. All too often, settling too deep into a rounded lower back can exacerbate pain and injury.Make sure to support yourself with one hand and maintain stability in the hips, which will allow you to rotate from the thoracolumbar spine (mid-back), utilize the core, and maximize chest expansion.