Sivananda Yogasharan Foundation

Nakul Sharan, Yoga Acharya   +91 9810807043

H.H. Swami Sivananda H.H. Swami Sivananda
Swami Vishnudevananda Swami Vishnudevananda

12 Basic Asanas

Half Spinal Twist - Ardha Matsyendrasana

Half Spinal Twist - Ardha Matsyendrasana

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.