Скачать или смотреть Session 11 - Half Spinal Twist Pose - Ardha Matsyendrasana

Hello friends, Namaste!
Welcome back to #Yoga_&_Fitness
#Session11
#HalfSpinalTwistPose
#ArdhaMatsyendrasana
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.

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