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Next is the yoga pose ardha matsyendrasana, the half spinal twist or half lord of the fishes pose.
Which I guess is not quite as creepy as lord of the flies.
Which reminds me, I went a yoga class once with my fly down the entire time and nobody told me.
Actually, I went the entire day that way and nobody let me know.
That's why when I notice somebody with their fly down I try to help out.
"Excuse me, Sir, your fly is down. Let me get that for you." (zip!)
It's the right thing to do.
Anyways, begin the ardha matsyendrasana on the floor with your legs out in front of you.
Lengthen your spine, firmly sit your sit bones on the floor.
Bring your right leg towards you with an exhalation.
Okay? And lift it over your left leg right over your knee. Reach out to your right leg and bring towards with and exhalation.
Lift your spine through your hip all the way to your forehead.
Inhale, lengthen that spine, exhale. Turn to the right.
Reach out, place your right hand on the floor.
And raise your left hand up with your elbow on your knee. Bring it around, place it on your right leg. Feel that spinal twist.
Inhale, lengthen your spine. Exhale and turn your head to the right.
Hold this for a moment before coming out of the pose with an exhalation. Repeat this pose about 5 or 6 times alternating between the regular and mirrored version of this pose.
Again, this pose is good for your spine and lower back strength.