ARDHA MATSYENDRASANA - The Half Spinal Twist

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

The Half Spinal Twist

Student in Half Spinal Twist

Anne in the Half Spinal Twist

Amanda in Half Spinal Twist Amanda in Half Spinal Twist

Amanda in the Half Spinal Twist

  1. Sit forwards in a comfortable kneeling position. Ensure that your spine is aligned and that your are relaxed.
  2. Place your right hand on the floor beside your right knee.
  3. Move your body weight to your right side so that you are sitting squarely on the floor on your sitting bones. (Facing forwards)
  4. Lift your left foot and place it in a comfortable position so that it is flat just outside of your right knee. (You may need to adjust your foot to suit your comfort level)
  5. Tuck your right elbow around your left knee and rest the arm and hand against your thigh.
  6. Now clasp your right wrist with your left hand and as you do so, gently lift the spine starting from the coccyx and follow the lift towards the back of your neck.
  7. Begin to extend the left arm up and sideways into a wide arc and place it on the floor behind you next to your buttock with your fingers pointing away from you.
  8. As you inhale, gently draw your knee towards you. On your exhalation, slowly rotate your torso to the left without straining your neck.
  9. Again elongate your spine by this time drawing in your abdominal wall.
  10. To release from this pose, inhale,and slowly lift up your left arm. Exhale as you slowly arc it around to face the front and release the other arm at the same time.
  11. Return to the original kneeling position and relax for a few moments before you repeat the opposite side.

Summary of ARDHA MATSYENDRASANA- The Half Spinal Twist

Alignment points Contra-indications Safety Instructions Benefits
  • Sit on your sitting bones.
  • Spine aligned and straight
  • Shoulders square
  • Chin tucked under
Do not attempt if you have a hernia or who has had recent abdominal surgery.
Check with your teacher if you have spinal disc problems.
Avoid throughout pregnancy
Do not attempt on a full stomach.
  • Do body preps first
  • Attempt in stages
  • Allow one and a half hours after food before attempting
  • Place a cushion under your thigh and knee if you require support.
  • Massages the internal organs
  • Boosts the lymphatic system
  • Frees tension in the neck ans shoulder region.
  • Gives the spine a gentle stretch
  • Detoxes the intestinal tract
  • Promotes self empowerment
  • Releases blocked energies from below to transmit towards the heart centre.