HALF SPINAL TWIST (ARDHA MATSYENDRASANA)
The Half spinal twist pose, Ardha Matsyendrasana (Ardha = half, Matsyendra = name of a sage), is an important posture for yogis for its special effects on health, especially for digestion and for the back.
- From a kneeling posture, sit on the right side of your heels.
- Bring the left foot outside the right knee. Ankle is aligned with the knee.
- Stretch up the right arm and rotate on the left.
- Grab the right ankle. turn your head to the left. Back straight. Both shoulders aligned.
- Hold the posture for 5-10 abdominal breaths. Focus between the eyebrows.
- Repeat on the other side.
- Provides a deep lateral stretch to the spine and to all back muscles.
- Opens the rib cage, the shoulders, the abdomen, the hips and the pelvis.
- Prevents the compression of the vertebrae.
- Strongly stimulates the digestive power.
- Prevent constipation.
- Sends back into the blood circulation the stagnating blood in the viscera.
- Stimulates the hepatic and renal functions.
- Stimulates the adrenals and the gonads.
- Stimulates the spinal nerves.
- Alleviates the pain from sciatic.
- Back injury