ARDHAMACHENDRASANA

(HALF SPINAL TWIST POSE)

Before you start with any asana or breathing exercise, it is always advised to start with a warm-up yoga.

Ardha Matsyendrasana (Half Spinal Twist Pose)

Benefits:

It helps to strengthen the spinal cord and nervous system.
Helps to stretch shoulder muscles and ribs Joints. Also improves function of intestine, pancreas, spleen, adrenal gland and liver.
It helps to tone all the organs in the abdomen.
Relieves back pain and stiffness from between the vertebrae

How to Do?

Sit and stretch both the legs in front; fold your right leg and keep below the left thigh, fold your left leg keep knee upright & foot near to the right knee.
Breathe in hold your left leg by right arm, fold your left arm to support your lower back muscles.
While breathe out twist your upper body and turn your neck towards your left shoulder. (Try to maintain your shoulder turned by 90 Deg.)
Do normal breathe in and out for 3 rounds. Feel the stretch of shoulder, chest, neck, spine and Stomach muscles in this stage. Breathe in and come back to normal. Repeat the steps for left leg. Perform 2-3 cycle to get more benefit.

Caution:

Those suffering from ulcer or enlargement of liver or undergone any surgery in stomach should not practice this Yoga.
Those suffering from any injury of the hips, shoulders and neck should not do this Yoga.

I will be narrating the steps to follow. Please watch the video and keep up.

Comments are highly appreciated. Don’t hesitate to ask any questions.

Here is the video!