12 Basic Asanas
Half Spinal Twist - Ardha Matsyendrasana
- Headstand (Sirshasana)
- Shoulderstand (Sarvangasana)
- Plough (Halasana)
- Fish (Matsyasana)
- Sitting Forward bend (Paschimothanasana)
- Cobra (Bhujangasana)
- Locust (Shalabhasana)
- Bow (Dhanurasana)
- Spinal twist (Ardha Matsyendrasana)
- Crow (Kakasana) or Peacock (Mayurasana)
- Standing forward bend (Pada Hasthasana)
- Triangle (Trikonasana)
Definition: A lateral stretch for your entire spine
After bending forward and back, your spine requires a lateral twist to retain its mobility. This ability to twist is often the first type of flexibility to be lost. During the Spiral Twists your vertebrae are mobilized; the exercises also allow more nourishment to reach the roots of the spinal nerves and the sympathetic nevous system.
Objective: To maintain sideways mobility in your spine
Step 1 - Legs Bent
Sit up on your heels. Drop your buttocks to the floor, to the left of your legs.
Step 2 - Leg Position
Bend your right leg. Cross your right foot over your left leg, and place it on the floor by the outside of your left knee. Keeping your arm straight, put your right hand flat on the floor behind your back. Arms: Lay your right hand on the floor. Raise your left arm straight up.
Step 3 - The Twist
Lower your left arm, bringing it outside your bent knee, then grasp your right ankle. Hold for at least 30 seconds. Repeat, twisting the other way.