| Half Spinal Twist - (Ardha Matsyendrasana) | | | | buttocks, hips and spinal nerves. It massages and |
| This important asana takes its Sanskrit name from a | | | | stimulates the kidneys, liver, gall bladder and spleen. |
| legendary teacher of yoga, called Matsyendra, who | | | | The breathing: Twisting the torso constricts abdominal |
| was believed to be one of the first founders of Hatha | | | | breathing because it makes the lower abdominal wall |
| Yoga. This asana is one of the few yoga poses that | | | | taut which prevents its expansion. It also limits the |
| rotates the spine. Twisting postures in Hatha Yoga | | | | diaphragmatic (between the chest and the abdomen) |
| complement forward and backward bending asanas | | | | and thoracic (chest) breathing. |
| by exercising the muscles in more complex ways than | | | | But what makes the spinal twist a blessing is the fact |
| is accomplished by the movement of flexion and | | | | that the least desirable form of breathing; the |
| extension alone. That's why the twisting poses are | | | | paradoxical breathing (when the abdominal wall moves |
| essential for a completion of hatha yoga practice. | | | | in rather than out during inhalation and out during |
| The spinal twist simultaneously stretches the muscles | | | | exhalation) will not be possible and this asana will give |
| on one side of the back and abdomen while | | | | a chance to anyone who would like to break that habit. |
| contracting the muscles on the other side. The | | | | The Half Spinal Twist (Ardha Matsyendrasana) has |
| compression of the spine improves nutrition to the | | | | tremendous benefits to our body. However, there are |
| inter-vertebral disks and squeezes blood out of the | | | | some health conditions in which this great asana should |
| internal organs of the abdomen and pelvis, improving | | | | not be performed. |
| circulation to the spinal nerves, blood vessels and | | | | There important reasons (out of many) not to do Half |
| tissues. | | | | Spinal Twist: |
| The Half Spinal Twist is one of the best yoga | | | | 1) In case of pregnancy this pose should not be |
| postures for cultivating flexibility and strength in the | | | | practiced. |
| spine. It sooths the upper back tension and stiff neck | | | | 2) In case of spine injury do not attempt this asana. |
| caused by poor posture, stress, or prolonged periods | | | | 3) If you have recent or chronic knee, hip, back or |
| of sitting in one position. | | | | shoulder injury avoid this posture. |
| Regular practice of this pose relieves lumbago (pain in | | | | Issued in the interest of people practicing Hatha Yoga |
| a lower part of the back) and muscular spasms. The | | | | by Subodh Gupta, Yoga Expert based in London. |
| movement of this asana tones the abdomen, thighs, | | | | |