The Spinal Twist Pose, also known as Ardha Matsyendrasana in yoga, is a seated twisting pose that promotes flexibility in the spine and detoxification of the internal organs. Here's how you can perform it:
Steps to Perform Spinal Twist Pose:
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Start by Sitting on the Floor: Sit with your legs extended straight out in front of you. Keep your spine straight and shoulders relaxed.
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Bend One Knee: Bend your right knee and place your right foot flat on the floor, outside of your left thigh. Your left leg should remain extended.
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Place Your Hand Behind You: Place your right hand on the floor behind you for support.
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Twist the Torso: Inhale deeply, lengthen your spine, and as you exhale, twist your torso to the right. You can use your left arm to hug your right knee or bring your left elbow to the outside of your right knee for a deeper twist.
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Hold the Pose: Keep your spine straight and hold the twist for 5-10 breaths, deepening the twist with each exhalation.
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Release and Repeat: Release the twist on an inhale, and then repeat the pose on the other side.
Benefits of Spinal Twist Pose:
- Increases spinal flexibility.
- Stretches the shoulders, hips, and neck.
- Stimulates digestion and helps in detoxifying the internal organs.
- Alleviates lower back pain.
Tips:
- Keep your spine long and straight throughout the pose.
- Focus on twisting from the base of your spine rather than forcing the twist with your arms.
- If you have any spinal injuries or conditions, consult with a healthcare provider before practicing this pose.