Ardha Matsyendrasana
Half Spinal Twist
Ardha Matsyendrasana, or Half Spinal Twist, is a seated twisting posture that rotates the spine while one leg stays bent and the other crosses over it, improving spinal mobility and gently massaging the digestive organs.
How to do Half Spinal Twist
- 1Sit with legs extended, then bend your left knee and place your left foot flat outside your right thigh.
- 2Bend your right leg, tucking it near your left hip, or keep it extended.
- 3Place your right hand behind you for support, and bring your left arm across to hold your right knee or shin.
- 4Twist your torso gently to the left, looking over your shoulder, and hold for 5 breaths before switching sides.
Benefits
- Improves spinal mobility and flexibility
- Gently stretches and massages abdominal organs
- Helps relieve tension built up from sitting for long periods
Precautions
- Twist from your torso and spine, not by forcing with your arms
- Avoid deep twists during pregnancy or if you have a recent spinal injury
Helps with
Frequently asked questions
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