Pronunciation: AR-dah mat-see-en-DRAHS-anna
Half Spinal Twist, or Ardha Matsyendrasana, is a classic seated twisting pose that rejuvenates the spine and stimulates abdominal organs. It improves spinal flexibility, aids digestion, and can help relieve backache and stiffness in the hips.
Rejuvenating the spine and stimulating the body
Increases the elasticity and flexibility of the spine, relieving stiffness.
Massages and tones abdominal organs, aiding digestion and detoxification.
Can alleviate mild back pain, stiffness in the hips, and sciatica.
Soothes the nervous system, reducing stress and anxiety.
Stretches the shoulders, hips, and neck, improving posture and breathing.
Releases tension and energizes the body, promoting a sense of vitality.
Twisting your way to a healthier spine
Begin by sitting on your mat with your legs extended straight in front of you (Dandasana). Ensure your sit bones are firmly grounded.
Bend your right knee and place your right foot flat on the floor outside your left thigh. Your right knee will point towards the ceiling.
You have two options for your left leg: keep it extended straight, or bend your left knee and bring your left foot to the outside of your right hip (as shown in the image).
Inhale, lengthen your spine. Exhale, twist your torso to the right. Bring your left elbow to the outside of your right knee, or hug your right knee with your left arm.
Place your right hand on the floor behind you, close to your body, using it as a kickstand to help you sit tall and twist deeper.
Turn your head to look over your right shoulder. Keep your spine long with each inhale, and twist deeper with each exhale.
Hold the pose for 30 seconds to 1 minute. To release, exhale and slowly unwind your torso, returning to the starting position. Repeat on the other side.
Essential points for a safe and effective Half Spinal Twist
Adapt Half Spinal Twist for different needs
Keep both legs extended and simply twist the torso for a gentler variation.
Use a wall or chair for support, placing your back hand on the support to aid the twist.
Keep the bottom leg extended straight if bending it is uncomfortable for your knee or hip.
Half Spinal Twist is particularly beneficial for:
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