Ardha Matsyendrasana is an asana that usually appears as a seated spinal twist with many variations. Most of us bend our spine either backward or forward, but to become truly flexible it must be twisted laterally as well. The movement also tones the spinal nerves and ligaments, and improves the digestion. Keep your spine erect and your shoulders level in the position and breaths steadily, twisting a little more each time you exhale. Twist first to the left, as below, then repeat the sequence twisting to the right.