ArdhaMatsyendrasana (Sitting Half Spinal Twist)
Sit in any comfortable cross-legged position,straighten the legs out in front. Bend the right knee and bring the heel of the right foot close to the left hip. Inhale bend the left knee upward and place the left foot flat on the floor to the right of the right leg with the ankle touching the right thigh. While turning the spine to the left straighten the right arm bringing it around to the outside of the left knee and grasp the left foot with the right hand. Turn your head as for as possible to the left and bend the left arm behind your back. Keep your spine,neck and head aligned and continue to exert effort at turning to the left. Repeat the posture the other side by reversing directions.
The half spinal twist is one of the best yoga posture for cultivating flexibility and strength in the spine. Sooth stiff necks and upper back tension caused by stress,poor posture or prolonged periods of sitting in one position. The alternating compression and release of the abdominal region flushes this area with blood and massages the internal organs.
Muscles of the stomach and hips are also toned from repeated practice of the Half spinal Twist. The posture can be held for as long as you are comfortable.
One repetition consists of performing the posture on each side.
Two to three full repetitions should be done at each session.
Benefits: Compresses and stretches spine from the bottom to the top. Increases hip and back flexibility. Improves digestion. Firms the buttocks,thighs and abdomen. Improves elasticity, flexibility, circulation and nutrition to spinal nerves,vessels and tissues. Increases synovial fluid of the joints. Removes adhesion's in the joints caused by rheumatism. Tones the roots of the spinal nerves and sympathetic nervous system. Detoxifying , open bronchial muscles and rib cage. Help prevent slipped disc.Relieves lower back pain . Helps sciatica and arthritis of the knee. Massages kidneys, liver, gall bladder, spleen and bowels. Please Note: Should be avoided during pregnancy and menstruation due to the strong twist in the abdomen. People with heart,abdominal or brain surgeries should not practice this Aasana. Care should be taken for those with peptic ulcer or hernia. Those with severe spinal problems should avoid and those with mild slipped disc can benefit but in severe cases it should be avoided.