by Ransom Noble

Created on: January 17, 2009

Also called Ardha (half) Matsyendrasana (Lord of the Fishes, named for a revered yoga guru) in the original Sanskrit, this seated spinal twist provides many benefits. Twists encourage spinal flexibility, stimulates internal organs (kidney, liver, and digestive track), and stretches the torso. If you've suffered a back or spinal injury, be sure to seek an experienced teacher before attempting this pose. Wear comfortable clothing that allows freedom of movement.

Step #1
Sit flat on the floor with your legs straight out in front of you and your toes pointed to the ceiling. Your spine should be straight and shoulders back with your arms at your sides and your head in a neutral position (looking out in front of you). If this is uncomfortable, you may add padding like a folded blanket underneath your sitting bones to start out.

Step #2
As you inhale, bend your left leg and plant your left foot flat on the floor outside your right knee. (Left leg crossed over right.) Your left knee should be bent, but comfortable, and pointing to the ceiling. Bend your right leg to sit comfortably on the floor with your foot near your left hip. You should feel stable in this position.

Step #3
As you exhale, twist your torso to bring your bent right elbow across your bent left knee and swing your free left hand behind you. Plant your left hand flat on the floor. Keep your head pointed in the same direction as your left hand, not looking up or down. Your right hand should point straight to the ceiling. The right elbow and left knee contact each other to open your shoulders and hips as you twist.

Step #4
Hold this pose for three to five deep breaths. During each inhalation, feel your spine lengthen, and during each exhalation, feel the twist deepen. Don't force it. As you practice, this will become easier.

Step #5
As you inhale, slowly untwist. Bring your left arm to the front and pull your right arm over your bent left knee. Straighten both legs to your starting position and repeat on the other side for the same amount of time.

Tips:
If you find you stretch much better one way than the other, push yourself a little farther on the stiff side to even out your flexibility. This ensures the muscles involved pull evenly throughout your torso.

Begin slowly in any twist you attempt. Yoga is not about pain, so only take yourself to the edge of discomfort' where you feel the stretch. When beginning a yoga program, you will use muscles you haven't used before. It is normal to feel aches in the muscles the following day.

References:
http://yoga.about.com/od/yogaposes/a/ seatspinaltwist.htm
http://www.yogajournal.com/poses/ 485

Learn more about this author, Ransom Noble.
Click here to send this author comments or questions.