Yoga ARDHA MATSYENDRASANA - The Half Spinal Twist - Preparations

PLEASE USE A YOGA MAT FOR EACH ASANA AND BODY PREPARATION.

Piriformis stretch

Exercise one

  1. Lie on your back with your left thigh over your right. With your hands clasped,hold the back of your right leg just behind the knee. (In the fold )
  2. Draw your thighs towards your body, keeping your upper chest,shoulders and head on the floor. Ensure your chin is tucked in. Hold the position for about twenty seconds.

You will feel a stretch in and just below the area of your left buttock.

Repeat the other side.

Exercise two

  1. Still lying on your back with your knees bent and feet flat on the floor, cross your right leg over and place it on top of your left thigh. Raise your left leg up so that it is supporting your right.
  2. Thread your right hand through the inside of your right leg and your left hand through to behind the right knee and clasp the hands.
  3. Draw your right thigh towards you, ensuring that your left elbow rests in the crook of your left knee. Again, ensure your torso, shoulders and head are on the floor. Chin remains tucked in.

Again you will feel a stretch as above. Hold for about twenty seconds.

Repeat the other side.