|
Ardha-matsyendra-asana: Half Spinal Twist
Steps:
- Sit in any comfortable cross-legged position.
- Straighten the legs out in front. Bend the right
knee and bring the heel of the right foot close to
the left hip.
- Inhale and bend the left knee upward and place
the left foot flat on the floor to the right of the
right leg with the ankle touching the right thigh.
- While turning the spine to the left straighten
the right arm bringing it around to the outside of
the left knee and grasp the left foot with the right
hand.
- Turn your head as far as possible to the left and
bend the left arm behind your back. Keep your spine,
neck and head aligned and continue to exert effort
at turning to the left.
- Repeat the posture the other side by reversing
directions 2-6.
The posture is held for the duration of the inhaled
breath. (One repetition consists of performing the posture
on each side. Three full repetitions should be done
at each session.
The Half Spinal Twist is one of the best Yoga postures
for giving flexibility and strength to the spine. It
quickly reverses the effects of stiff necks and upper
back tension caused by stress, poor posture, or prolonged
periods of sitting in one position.
The alternating compression and release of the abdominal
region flushes this area with blood and massages the
internal organs. Muscles of the stomach and hips are
also toned from repeated practice of the Half Spinal
Twist.
|
