pose no: 11
Outline Of the Content:
- BENEFITS
- STEP BY STEP INSTRUCTION
- VARIATION
- COMMON MISTAKE
- PRECAUTIONS
- TRY IT OUT
- Sit with both legs extended in front of you
- Bend your knees, placing your feet on the floor
- Cross the right leg over the left, placing the right foot on the mat close to the left knee
- Bend in your left leg, with the left foot to the outside of your right hip
- Extend your left arm towards the ceiling and wrap it around your right knee, pulling your knee towards your chest
- Look over the right shoulder towards the back and lengthen through your spine
- Press into your right palms and your hips
Variation of Asana Yoga (Seated Twist pose):
- For more advanced students, you may like to extend your left leg forward instead of having it bent
- For a deeper twist, press your left elbow against the outside of the right knee and hold your right ankle
- Hold for a few cycles of breath.
Common Mistake of Asana Yoga (seated twist pose):
Keep your back straight and vertebrae stacked during this twist, not rounded.
Precaution of Asana Yoga (Seated twist Pose):
You should avoid this pose if you have back problems, had recent surgery, or are pregnant. It might not be comfortable during menstruation.
Perform the Half Spinal Twist after practicing forward and backward bending yoga pose. Neither twist the torso all of a sudden nor overstretch it as that way you may strain the muscles. Avoid practicing Ardha Matsyendrasana in case of sciatica or slipped disc.
To avoid compression and injury, it’s important that you create length in the spine before and during the twist. Begin by practicing a modified straight-leg version of the pose (pictured above) and focus on three key actions: elongating the spine, twisting from the inside out, and breathing
