Seated Spinal Twist

Ardha Matsyendrasana · ARE-dah MOT-see-en-DRAHS-uh-nuh

Twist · beginner

Glossary: Ardha Matsyendrasana

Breath Inhale to lengthen, exhale to deepen twistDuration 30 seconds to 1 minute per side

How to

Sit with legs extended
Bend right knee, place foot outside left thigh
Twist torso to right
Left elbow presses against right knee
Right hand behind for support
Repeat other side

Benefits

Stimulates digestive organs
Improves spinal mobility
Detoxifies organs
Relieves back pain
Massages abdominal organs

Caution

Spinal injuries
Pregnancy (modify with gentle twist)
Recent abdominal surgery

Tips

Lengthen spine on inhale, twist on exhale
Keep both sitting bones grounded
Don't force the twist

Watch on yoga.org