Yoga for Beginners Intro – Part 17 of 20

Half Spinal Twist
Also called Sage Twist
Sanskrit Name: Ardha Matsyendrasana I
Ardha = half
Matsyendra = a famous sage

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Yoga for Beginners Intro – Part 17: Half Spinal Twist

Also called Sage Twist
Sanskrit Name: Ardha Matsyendrasana I
Ardha = half
Matsyendra = a famous sage

Benefits:

  • Releases tension in the spine, hips, shoulders and neck
  • Relieves back pain caused by tension
  • Energizing
  • Massages and improves circulation to the abdominal organs
  • Stimulates and balances the systems of digestion, reproduction and elimination
  • Brings a fresh supply of blood to the spine
  • Tones the nervous system
  • Increases flexibility of the spine, hips and shoulders
  • Improves all sitting postures
  • Opens the chest
  • Strengthens the back

Points:

  • Lengthen the spine before twisting; this makes the twist safer and more effective
  • If bottom leg is straight: engage the leg, flex the foot, firm up the thigh
  • If bottom leg is bent: relax the leg and inner thigh, allow the knee to come down closer to the floor
  • Keep the neck relaxed and the throat soft. Just turn the head as much as it feels good in the neck

Modification:

  • If the lower back is rounded and it is difficult to sit with the spine erect sit on the edge of a folded blanket to lift the hips

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