Chapters (6)

How to do Ardha Matsyendrasana | Seated Spinal Twist Tips & common mistakes #yogaforbeginners #asana

Bharti Yoga · 0:49

In this practice

Key teachings

Proper spinal alignment in twists
Elongation of the spine through the crown of the head
Mindful breathing to deepen the twist
Engaging the core (navel pulled in)

Ideal for

Beginners learning spinal twists
Individuals seeking to improve spinal health
Those looking for gentle detoxification practices

Lesson

Steps

Ardha Matsyendrasana (Seated Spinal Twist)
Spinal twisting for flexibility
Synchronized breath and movement (inhale to lengthen, exhale to twist)

Benefits

Increases spinal flexibility and mobility
Stretches the back, hips, and shoulders
Stimulates abdominal organs, aiding digestion
Releases tension in the back and neck

Seated Spinal Twist Asana Ardha Matsyendrasana

Transcript

hi everyone welcome to day 10 today we'll be learning arat ASA for this extend both the legs out and ground the sit bones into the mat bring the left foot on the outside of the right knee and the right foot on the outside of the left hip take the left hand back as you inhale extend the right arm up exhale bring the right elbow on the outside of the left knee and twist towards the left side here do not curl your back as you twist instead with each inhalation keep reaching the crown of the head towards the sky keep the spine long chest open and the navl pulled in stay here for three deep breaths and then gently release the pose and come back to Center

Practice summary

Level: beginner
Duration: 2 minutes
Equipment: yoga mat
Target areas: spinecorehipsshoulders
Energy: balancing

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