Seated Spinal Twist

Seated Spinal Twist , or Ardha Matsyendrasana , is a classic yoga pose that helps improve flexibility in the back , shoulders and hips . This position is known to stimulate digestion, relieve tension, and improve circulation, contributing to a deeper sense of well-being.

Correct execution

Follow these steps to perform Ardha Matsyendrasana safely:

  1. Starting position: Sit with your legs stretched out in front of you, keep your back straight and your shoulders relaxed.
  2. Cross the leg: Bend the right knee, place the foot flat on the floor next to the left thigh. If it is comfortable, you can bend the left knee and bring the left foot towards the right hip.
  3. Twist: With your back straight, inhale and lift up through your chest. Exhale, twist your torso to the right, place your right hand behind you and your left elbow on the outside of your right knee.
  4. Hold the position: Keep your eyes on your right shoulder and focus on breathing deeply. With each inhalation you lengthen the spine, and with each exhalation twist a little deeper.
  5. Repetition: Hold the position for 5-10 breaths, before slowly twisting back to center and repeating on the opposite side.

Common errors

  • Rounded Back: Avoid collapsing your spine by focusing on lengthening it with each inhale.
  • Too hard twist: Twist gently without exaggerating, and avoid forcing the body beyond the comfort zone.
  • Improper knee placement: If your knees are tight, you can keep your front leg straight to avoid strain on your hips or knees.

Modifications and variants

If Ardha Matsyendrasana is challenging, try these modifications:

  • Extend the left leg: If it is uncomfortable to bend the knee, you can keep the left leg straight instead of bringing it towards the hip.
  • Use support: Place a block or blanket under the seat to help hip opening and support the spine.

Repetitions and sets

Hold the Seated Spinal Twist for 5-10 breaths on each side. Repeat 2-3 times to improve flexibility and strength in the spine.

Breathing techniques

Breathe deeply through your nose to keep your body calm and controlled. Breathe in as you lengthen your spine, and breathe out as you twist your body a little deeper.

Visual angles and tips

  • Side view: Make sure your back is kept straight and not rounded.
  • Knee placement: Make sure the knee of the bent leg is close to the body to get a better stretch in the hip.
  • Shoulder rotation: Gently rotate your shoulders to avoid tension in your neck.
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