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Yoga Poses Guide
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Half Spinal TwistSave PDF

Ardha Matsyendrasana

ard-ha maht-syen-DRAH-sah-nah
Half Spinal Twist
Pose categories
Primary body parts engaged
Secondary
Muscle Groups
Stretches shoulders and hips
Tones liver, pancreas, kidneys and adrenal glands; expels toxins
Relieves fatigue

How to perform Half Spinal Twist

  1. Sit with your legs stretched in front of you. Bend your left leg and place your left foot flat on the floor, just outside of your right knee.
  2. Bring your left fingertips to the floor about a foot behind you. Gently push into the floor to lengthen your spine.
  3. Reach your right arm up with an inhale.
  4. Bend your right arm with an exhale, press the elbow against the left knee and twist to the left. Gaze over your left shoulder.
  5. Hold the pose and take slow, deep breaths.
  6. Untwist with an inhale. Change sides.
Alignment cues
  • Position foot just outside of knee
  • Lengthen spine vertically and then twist
  • Draw shoulders down
  • Press elbow against knee
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More yoga poses to discover

Half Spinal Twist (Ardha Matsyendrasana in Sanskrit) is a beginner yoga pose that belongs to the hip openers and seated and twists categories. This asana targets glutes & hip flexors, shoulders and spine, and also involves neck & upper traps muscles. Half spinal twist tones liver, pancreas, kidneys and adrenal glands; expels toxins; stretches shoulders and hips and also relieves fatigue. Refer to the illustration and instructions above for how to perform this posture correctly. Discover more yoga asanas and yogic breathing exercises in our free yoga pose directory – a visual resource for yoga teacher training students as well as practitioners of all levels. Finally, shop our best-selling Yoga Cards products!

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Workoutlabs Yoga Cards Beginners Workoutlabs Yoga Cards Sequence Workoutlabs Yoga Cards Set
Discover our best-selling Yoga Cards – professional study, class sequencing and practice guide for beginners and beyond.
Yoga Stacks App
Studying to be a yoga teacher? Learn the essential yoga poses the easy way with Yoga Stacks app!
Yoga Beginners Workoutlabs Ebook
New to yoga? Our Yoga for Beginners pack covers everything you need to know to get started with your practice.
Personal Training Software from WorkoutLabs
Personal trainer? Try Train - our beautifully simple training platform you and your clients will love.
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