Seated Spinal TwistSave PDF
Ardha Matsyendrasana
ARD-hah mahts-YEN-drah-suh-nuh
Builds spinal and back flexibility
Stimulates digestion and detoxification
Clears negative emotions and balances the nervous system
How to perform Seated Spinal Twist
- Sit with your legs extended in front of you. Bend your right knee and place your right foot outside your left thigh.
- Bend your left leg and bring the left heel near your right hip, or keep it extended if more comfortable.
- Place your right hand behind you for support. With an inhale, reach your left arm up.
- With an exhale, twist to the right and place your left elbow outside your right knee.
- Lengthen your spine with each inhale. Deepen the twist with each exhale.
- Hold the pose and take slow, deep breaths.
- Return to center with an inhale. Change sides.
Alignment cues
- Sit evenly on sit bones · Lengthen spine with inhale · Twist with exhale · Keep grounded hand close to spine · Press elbow into knee gently · Relax shoulders away from ears
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More yoga poses to discover
Seated Spinal Twist (Ardha Matsyendrasana in Sanskrit) is a yoga pose that belongs to the hip openers and seated and twists categories. This asana targets lower back. Seated spinal twist stimulates digestion and detoxification; builds spinal and back flexibility and also clears negative emotions and balances the nervous system. 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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Discover our best-selling Yoga Cards – professional study, class sequencing and practice guide for beginners and beyond.
Studying to be a yoga teacher? Learn the essential yoga poses the easy way with Yoga Stacks app!
New to yoga? Our Yoga for Beginners pack covers everything you need to know to get started with your practice.
Personal trainer? Try Train - our beautifully simple training platform you and your clients will love.
