7) Ardha Matsyendrasana or Half spinal twist:- Benefits:-→ This aasana increases the capacity of your lungs so it can inhale and hold more oxygen. It stretches the spine and tones the thighs and abdominal muscles. It stimulates the digestive system helping you digest food more efficiently and lose weight. Steps to do this pose:- 1)Sit up with your legs stretched out straight in front of you, keeping your feet together and your spine erect. 2)Bend your left leg and place the heel of your left foot beside your right hip. 3)Now, take the right leg over your left knee and place your left hand on your right knee and your right hand behind you. 4)Twist at the waist, shoulders and neck in this sequence to the right and look over the right shoulder. 5)Hold and continue with gentle long breaths in and out. →To come back to the starting position, continue breathing out, release the right hand first, release the waist, then chest, lastly the neck and sit up relaxed yet straight. 6_Repeat on the other side.