Half Spine Twist

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Right Side Pictured

Right Side Pictured

The Sankrit name for Half Spine Twist is Ardha Matsyendrasana, which translates to mean Half Lord of the Fishes Pose, a tribute to Matsyendra who is credited as being one of the founders of hatha yoga.

INSTRUCTIONS:

1. Bend your left knee in front of you. Point your left toes. Avoid sitting on your foot.

2. Cross your right foot to the outside of your left knee, placing your right foot flat on the floor.

3. Sit up tall. Bring your left arm to the outside of your right leg with the elbow at the knee and grip your left knee with your left hand.

If you feel yourself collapsing or falling back, support yourself by placing your right hand on the floor behind you, pressing into the floor to keep your spine lengthening. Otherwise, wrap your right arm behind your back to clasp a piece of your clothing or your left inner thigh.

4. Inhale, lengthen up, spine straight. Exhale, twist your body to the right, turn your head to the right. Inhale, lengthen. Exhale, twist.

 

BENEFITS:

  • Spinal twists are considered detoxifying
  • Massages abdominal organs
  • Improves flexibility of the spine and hip joints, relieves back pain and helps prevent slipped discs
  • Increases circulation to the spinal  nerves, veins and tissues
  • Calms the nervous system
  • Increases oxygen supply to the lungs

CONTRAINDICATIONS:

  • Take extra caution if you have any back or spine issues

MODIFICATIONS:

  • You can keep one hand on the floor behind you
  • If you are unable to hold the knee, you can keep the elbow bent with the forearm vertical
  • For knee issues, you can keep the bottom leg straight