Posture of the Month: Ardha-Matsyendrasana Spine Twisting Pose

spinal twist Ardha-Matsyendrasana  Spine Twist Pose "Now that every part of the body is flexed and warm, we can perform this very powerful manipulation, the spinal twist." -Bikram Choudhury The Posture
  • From a seated position, place the outer side of your right leg on the floor with the knee bent and right heel touching the outside of your left hip
  • Bring the left leg up and over the right knee
  • The sole of the foot should be flat on the ground with the outside corner of the right knee touching the left heel
  • Raise the right arm up and over to the left so you can bring it to the outside of your left knee, elbow on the knee
  • Grab your right knee with your right hand
  • Bring your left arm behind you, palm facing up, to grasp your right thigh
  • Rotate your head to the left and twist from the spine as much as possible
  • Unwind slowly then repeat on the other side
Tips and Reminders
  • If you have a recent injury and cannot bend the leg, keep the supporting leg straight but still bend the working leg over it
  • If you cannot bring the arm around the back of your body to the thigh try to grab hold of your shorts or place your hand directly behind your for stability
  • It is important to keep the spine upright and straight to allow for it to twist
  • Increases circulation and nutrition to spinal nerves, veins, and tissues
  • Improves spinal elasticity and flexibility
  • Helps cure lumbago and rheumatism of the spine
  • Improves digestion
  • Firms abdomen, thighs and buttocks


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