How to do Ardha Matsyendrasana - Sitting Half Spinal Twist

In this practice

Key teachings

• Spinal flexibility and rotation
• Mindful alignment in seated twists
• Body awareness during specific asana practice

Ideal for

• Individuals looking to improve spinal mobility
• Practitioners interested in learning foundational seated twists
• Those seeking relief from minor back stiffness
• People aiming to enhance digestive health

Lesson

Instructions

A Ventuno Production

Steps

• Step 1 - Sit erect with your legs stretched out. Make sure that your feet are placed together and your spine is absolutely erect.
• Step 2 – Fold your right leg such that the heel of the right foot lies next to the left hip.
• Step 3 – Taking your left leg, fold it such that the left knee is stacked over the right knee and the left foot lies next to the right hip.
• Step 4 – Now, lift your upper leg all the way up, such that the inner thigh presses against your abdomen.
• Step 5 – Lift your right arm up, and pushing your leg towards your chest, press your right elbow against the knee, placing your palm on the ground next to your left foot.
• Step 6 – Reaching all the way back with your left hand, twisting your upper body in the process, and set your gaze over your right shoulder. Make sure your spine is erect.
• Step 7 – Hold the position for a few moments, before releasing your position by twisting back to the front, lifting your arm up and back down towards the ground, as shown in the video.
• Step 8 – Changing the position of your legs, do the same with the other side.
• Step 9 – Finally, relax into a baby position.

Benefits

• Increases the elasticity of the spine and tones the spinal nerves
• Stretches various muscles of the back and torso
• Helps to relieve stiffness in the vertebrae
• Massages and stimulates the abdominal organs
• Regulates digestive juices and improves digestion