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Ardha Matsyendrasana ( Half Spinal Twist) | Ardha Matsyendrasana Yoga

It’s nit picky, but I think it’s important. The sole of the front foot should be absolutely flat on the floor. Often teachers will come and stand on that foot to emphasize the point.Most bend the spinal column either backward or forward, but to become truly flexible it must be twisted laterally as well. The movement also tones the spinal nerves and ligaments, and improves digestion. Keep your spine erect and your shoulders leveled in the position. Breathe steadily. Twist a little more each time you exhale.

Bend your knees, put your feet on the floor, then slide your left foot under your right leg to the outside of your right hip. Lay the outside of the left leg on the floor. Step the right foot over the left leg and stand it on the floor outside your left hip.Kneel and sit on your feet with your heels pointing outward.Then sit to the right of your feet, as illustrated.Lift your left leg over your right, placing the foot against the outside of the right knee. Bring your right heel in close to your buttocks. Keep the spine erect.

Look out over the right shoulder, but don’t overturn the neck the twist originates in the belly, not the neck.On each inhale, draw the spine long, and on each exhale, twist a little deeper. Press the right hand against the floor just behind your right buttock, and set your left upper arm on the outside of your right thigh near the knee.Stretch your arms out to the sides at shoulder level, and twist around to the left.Now bring the right arm down on the outside of the left knee and hold your left foot with your right hand, placing your left hand on the floor behind you.

Lean the upper torso back slightly, against the shoulder blades, and continue to lengthen the tailbone into the floor.You can turn your head in one of two directions: Continue the twist of the torso by turning it to the right; or counter the twist of the torso by turning it left and looking over the left shoulder at the right foot.Be sure to keep the sole of your right foot flat on the floor.

When you release the pose, take a slight counter twist to the opposite direction.Release the legs and switch their position as you prepare to twist to the other side.Twist a little more with every exhalation. Be sure to distribute the twist evenly throughout the entire length of the spine; don’t concentrate it in the lower back. Stay for 30 seconds to 1 minute, then release with an exhalation.

Ardha Matsyendrasana Benefits:

1.Opens the shoulders, neck and hips while stretching the spine. Cleanses the internal organs.

2.Therapeutic for asthma and infertility.

3. Relieves menstrual discomfort, fatigue, sciatica, and backache.

4.Stimulates the digestive fire in the belly.

5.Energizes the spine.

6.Stretches the shoulders, hips, and neck.

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