March – Sitting Spinal Twist

Ardha Matsyendrasana – The Sitting Spinal Twist

Sitting spinal twistHow to do this posture:
Sit in the kneeling position. Using your right hand to steady you, move your body weight to your right side and come to sit on your right hip. Lift your left foot and place it on the floor on the outside of your right knee. Adjust your position so that you are sitting squarely on the floor on both sitting bones.

Tuck your right elbow around your left knee resting the hand against the thigh and clasp your your right wrist with your left hand, gently lifting through your spine. Extend your left arm sideways in a wide arc and place it on the floor behind you fingers pointing away.

Inhale and draw your knee  towards you. As you exhale rotate your torso to the left without straining your neck. Int this position draw your abdominal wall inwards and elongate your spine. to come out of the posture, release your arms and return to a forward facing position. Return to the original kneeling position and repeat on the opposite side.

Who shouldn’t do this:
Anyone suffering from a hernia or recent abdominal surgery. If you have a spinal disc problem check with your yoga teacher/ medial professional before doing this posture. Avoid during pregnancy. Best done on an empty stomach – and avoid if you’ve just eaten!

Internal organs of abdomen and pelvis area massaged.
Release tense muscles in neck and shoulders
Spine stretched and twisted – great for mobility
Detox of intestinal tract by compression and release
Directs energy up from sacrum to heart centre
Activates manipura chakra

This yoga posture is well known throughout all yoga styles as an effective way to detox your system and get the digestive system moving. It is also really important for the health of your spine and as a preventative for back pain.

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2 thoughts on “March – Sitting Spinal Twist

  1. Pingback: What does your digestion have to do with your will?

  2. Pingback: What’s the right yoga practice for you? | Living Yoga with Stella

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