Seated half spinal twist

Seated half spinal twist or ardha matsyendrasana helps in increasing the flexibility of the spine, relieve headaches and stiffness in the neck and shoulders.



It is also a good masseur for the abdomen and thus aids digestion. You can use the blanket if you feel stiffness in your hips. This alteration provides support to the pelvis and hips. Use caution if you have a knee, hip, back or shoulder injury.



To make this pose more challenging for the upper body, clasp your ankle. Bend both the knees to challenge the lower body.

How it is to be done – Sitting.

Suitable for – Everybody.

Steps - Actual procedure for that asana.

1.



Perform staff pose.

2. Bend the right knee and keep your right foot on the floor outside your left thigh a close to your hip as possible for you. Your knee should point to the ceiling.

3. Your sitting bones should remain in contact with the floor and the crown of the head should point to the ceiling.

4. Position your right hand on the floor behind you, as close to your body as possible. The fingers should point behind you.

5. Wrapping your left arm around your right knee, embrace your thigh to your torso.

6. Exhale and twist your body to the right.

7. Turn your head to look over your right shoulder. However, if you experience pain in the neck, bring your head back to the neutral position.

8. Press the sitting bones into the floor and the crown of the head to the ceiling. Your chest should be lifted and parallel to the floor.

9. Remain in this pose from 30 seconds upto a minute. 

10. Repeat steps 1 to 9 for the other side. 

Benefits to body parts - Increases the flexibility of spine. Eases headaches or stiffness in the neck and shoulders. Massages abdominals.

Precautions - Knee, hip, back or shoulder injury.