Ardha Matsyendrasana | Half Spine Twist

Benefits:

Twists 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 adhesions in the joints
Cleansing and encourages lubrication of the intervertebral column
Tones the roots of the spinal nerves and sympathetic nervous system
Opens bronchial muscles and rib cage
Helps prevent slipped disc
Relieves lower back pain
May help sciatica and arthritic conditions
Massages kidneys, liver, gall bladder, spleen and bowels

Tips:

Solidity in this pose and the best twist comes from making sure your hips are squarely and firmly on the floor. If they’re not then adjust your feet to make it happen. Your foot may be well in front of your knee. Many people have to extend the lower leg out in front to be able to correctly position the hips and/or hands. The results will speak for themselves

Check that you:

Use incremental changes initiated by the breath to find more space in your spine more range in your twist. Inhale length and space, exhale depth in the twist. Use your eyes to advance your movement and look where you are going

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