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Ardha Matsyendrasana
Home
Lifestyle
Yogasana
Ardha Matsyendrasana
Ardha Matsyendrasana
Yogasana
How to do Sitting Half Spinal Twist (Ardha Matsyendrasana)
Sit up with the legs stretched out straight in front of you, keeping the feet together and the spine erect.
Bend the left leg and place the heal of the left foot beside the right hip (optionally, you can keep the left leg straight).
Take the right leg over the left knee.
Place the left hand on the right knee and the right hand behind you.
Twist the waist, shoulders and neck in this sequence to the right and look over the right shoulder.
Keep the spine erect.
Hold and continue with gentle long breaths in and out.
Breathing out, release the right hand first (the hand behind you), release the waist, then chest, lastly the neck and sit up relaxed yet straight.
Repeat to the other side. Breathing out, come back to the front and relax.
Benefits of the Sitting Half Spinal Twist (Ardha Matsyendrasana)
Makes spine supple
Increases the elasticity of the spine
Opens the chest and increases the oxygen supply to the lungs
Yoga Asans
Katichakrasana
Hastapadasana
Trikonasana
Utkatasana
Prasarita Padahastasana
Vrikshasana
Paschimottanasana
Ardha Matsyendrasana
Padmasana
Ustrasana
Shishuasana
Dhanurasana
Bhujangasana
Shalabasana
Naukasana
Matsyasana
Pawanmuktasana
Sarvangasana
Halasana
Shavasana