This asana is a variation of Ardha Matsyendrasana 1 and it gives a greater lateral twist to the spine. Ardha Matsyendrasana 2 details provided to you by YogaIQ.
1. Sit on the floor with the legs extended vertical in front. (Step 1)
2. Angle the right knee and place the right leg at the root of the left thigh, pressing the heel against the navel.
3. Breath out, turn the torso 90 degrees to the left, swaying the left arm from the shoulder behind the back, curve the left elbow joint and with the left hand hold the right ankle or shin.
4. The left foot should remain extended vertically on the floor throughout, and the sole of the left foot or the left big toe should be clasped by the right hand and the right arm should be kept vertically. To start with one finds it hard to hold the left leg extended throughout on the floor. In that case bend the left knee, catch the left big toe with the right hand and then straighten out both the right arm and the left leg. Turn the neck to the right side and look above the right shoulder. (Steps 2 and 3)
5. Keep the knee joints close to each other and stay in the position from 30 to 6o seconds while trying to maintain normal breathing which at first will be fast due to the lateral twist.
6. Release the grip on the legs, straighten them and then repeat the pose on the other side, changing the word left to that for right and vice versa.
7. Stay on both sides for the same length of time and then relax
The abdominal organs are toned by being contracted on one side and stretched on the other. Due to the lateral twist of the spine, backaches, lumbago and pain in the hip joints disappear rapidly. The neck muscles become more powerful and the shoulder movements become easier. Everyday excersize of helps Ardha Matsyendrasana 2 to the prostate and bladder to not become hypertrophied. It helps one to achieve Paripurna Matsyendrasana , where the spine is given the maximum lateral twist. Ardha Matsyendrasana 2 is Yoga For Hip Joints.