restorative yoga

pranayama

Ardha Matsyendrasana

ardha = half, Matsyendra = king of the fish matsya = fish, indra = ruler.
Pronounced: ARE-dah MAT-see-en-DRAHS-anna

How to do Resting half spine spin (Ardha Matsyendrasana)

  • 1. Sit up with the legs extended out straight before you, maintaining the feet together and the back erect.
  • 2. Bend the left leg and also location the heal of the left foot next to the right hip (optionally, you can maintain the left leg directly).
  • 3. Take the ideal leg over the left knee.
  • 4. Location the left practical the appropriate knee as well as the ideal hand behind you.
  • 5. Spin the waistline, shoulders and also neck in this sequence to the right and also evaluate the best shoulder.
  • 6. Keep the spine erect.
  • 7. Hold as well as continue with mild long breaths in as well as out.

Breathing out, launch the ideal hand initial (the hand behind you), release the waistline, then chest, last but not least the neck as well as stay up relaxed yet straight.
Repeat to the other side.
Breathing out, return to the front as well as relax.

Benefits of Sitting half spinal twist (Ardha matsyendrasana)
-Makes spine supple
-Increases the elasticity of the spine
-Opens the upper body and enhances the oxygen supply to the lungs

Contraindications and warns of Sitting fifty percent spine twist (Ardha Matsyendrasana)
Back or spinal column injury: Execute this posture just with the supervision of an experienced teacher.