#Session_11 – #Half_Spinal_Twist_Pose – #Ardha_Matsyendrāsana

#Session_11 – #Half_Spinal_Twist_Pose – #Ardha_Matsyendrāsana


Hello friends, Namaste! Welcome back to Yoga and Fitness Session 11 Half Spinal Twist Pose Ardha Matsyendrāsana The Half Spinal Twist provides a lateral stretch
which helps to relieve general lower back pain and muscular rheumatism of the back and
hips. Each vertebra is rotated in both directions. The Half Spinal Twist has many beneficial
effects on the gall bladder, spleen, kidneys, liver, and intestines. The abdominal muscles are massaged and the
large intestine in particular is stimulated. This helps to relieve constipation, indigestion,
and other digestive issues. Objective: To maintain sideways mobility in
your spine. How to do Half Spinal Twist:- Step 1 – Legs Bent. Sit up on your heels. Drop your buttocks to the floor, to the left
of your legs. Step 2 – Leg Position. Bend your right leg. Cross your right foot over your left leg,
and place it on the floor by the outside of your left knee. Keeping your arm straight, put your right
hand flat on the floor behind your back. Arms: Lay your right hand on the floor. Raise your left arm straight up. Step 3 – The Twist. Lower your left arm, bringing it outside your
bent knee, then grasp your right ankle. Hold for few seconds. To release, do the counter pose. Rise the hands together and place the palms
on the opposite side. Slowly touch the forehead on the floor, between
the palms. Come back to normal position. Repeat, twisting the other way. Relax. Benefits of Half Spinal Twist:- • Tones and strengthens the abs and obliques. • Increases flexibility in each vertebrae
of the spine, from the base of the spine through the neck. • Opens the shoulders, neck, hip rotators
and hip. • Increases flexibility, especially in the
hips and spine. • Expands your chest and shoulders. • Relieves thoracic or mid back spinal tension. • Improves digestion and elimination of
wastes. • Relieves symptoms of backache, fatigue,
menstrual discomfort and sciatica. • Traditionally thought to massage your
abdominal organs, detoxify your liver and kidneys, and stimulate digestive fire. • Releases excess heat and toxins from organs
and tissues. • Breathing becomes more rapid, speeding
up circulation. • Brings more blood flow to the spine. • Increases your spinal flexibility and
range of motion. • Expands your chest and shoulders. Thank you for watching