Seated Spinal Twist (Ardha Matsyendrasana): Video Tutorial & Yoga Guide
| Workout | Seated Spinal Twist (Ardha Matsyendrasana) |
| Primary Muscle Group | Obliques |
| Secondary Muscle Group | Lower Back, Lats |
| Equipment Required | None |
| Force Type | Bodyweight |
| Mechanics | Flexibility and Stability |
| Exercise Type | Yoga and Stretching |
| Difficulty | Beginner to Intermediate |
Seated Spinal Twist (Ardha Matsyendrasana): Video Tutorial & Yoga Guide
Secondary Muscles Group
Seated Spinal Twist (Ardha Matsyendrasana): Step-by-Step Guide
- Step 1: Sit on the mat with your legs extended straight in front of you. Keep your spine tall and your shoulders relaxed.
- Step 2: Bend your right knee. Place your right foot flat on the floor outside your left thigh. Keep your left leg extended or bend it, tucking your left heel near your right hip.
- Step 3: Place your right hand behind you. Rest your fingertips on the floor for support, close to the base of your spine.
- Step 4: Inhale and lift your left arm. Lengthen your spine and reach your left arm toward the ceiling.
- Step 5: Exhale and twist your torso to the right. Bring your left elbow outside your right knee. Use your elbow as leverage to deepen the twist.
- Step 6: Keep your spine long. Avoid slouching or collapsing your chest. Turn your gaze over your right shoulder or keep it neutral if that feels more comfortable.
- Step 7: Hold the pose. Breathe deeply and stay here for 3-5 breaths, lengthening your spine with each inhale and deepening the twist with each exhale.
- Step 8: Release and switch sides. Untwist slowly and repeat the pose on the other side.
Seated Spinal Twist (Ardha Matsyendrasana): Overview
The Seated Spinal Twist (Ardha Matsyendrasana) strengthens your spine and stretches your shoulders, hips, and neck while improving spinal mobility. This pose enhances digestion, detoxifies the body through the twist, and increases flexibility in the back and torso. It encourages mindfulness, balance, and a sense of grounded clarity.
Seated Spinal Twist (Ardha Matsyendrasana): Benefits
This pose stretches and strengthens the spine while improving flexibility in the back, shoulders, and hips. It stimulates digestion, massages abdominal organs, relieves tension in the lower back, and enhances posture and spinal alignment.
Seated Spinal Twist (Ardha Matsyendrasana): Pro Tips & Advanced Techniques
- Keep Your Spine Long: Focus on lengthening your spine before deepening the twist.
- Engage Your Core: Use your core muscles to support the twist and protect your lower back.
- Breathe Deeply: Let your breath guide the depth of the twist without forcing it.
- Modify if Needed: Sit on a cushion or block to elevate your hips if your back feels tight.
Seated Spinal Twist (Ardha Matsyendrasana): Progression Plan
Beginner
Intermediate
Advanced
Seated Spinal Twist (Ardha Matsyendrasana): Frequently Asked Questions (FAQs)
What does Seated Spinal Twist work on?
+It stretches your spine, shoulders, and hips while improving digestion and posture.
Is Seated Spinal Twist suitable for beginners?
+Yes, it’s a beginner-friendly pose with simple modifications.
How long should I hold this pose?
+Hold for 3-5 breaths or as long as it feels comfortable.
What should I avoid in this pose?
+Avoid rounding your back or forcing the twist. Keep your movements gentle and aligned.
Can this pose help with digestion?
+Yes, the twisting motion stimulates the abdominal organs and improves digestion.
