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Restorative yoga poses and hatha yoga stretches

English name: Half Spinal Twist
Sanskrit name: Ardha Matsyendrasana

Difficulty level: Basic

Technique

1. Sit in Dandasana, back straight, legs out in front of you.
2. Bend your right knee and place your right foot on the outside of the left knee with the toes pointing forwards.
3. Reach up with the left arm, lengthen and straighten the spine.
4. Lean forward to and turn slightly to the right. Put your left arm through the gap between your chest and your right thigh until the right thigh is in your left armpit.
5. Try to hold your left knee with your left hand. It is essential that your back is straight in this position and throughout the pose.
6. Exhale as you twist your body fully to the right. You can use your left arm to lever the twist so your back muscles remain relaxed. You can also use your right hand on the ground behind your buttocks to make sure you are not leaning back and to further assist the twist.
7. Hold the pose for 30 seconds breathing normally, using your arm strength to deepen the twist with each exhale.
8. Slowly release the twist and straighten your legs.
9. Repeat the twist to the left side.

Breathing

• Inhale to energise.
• Exhale as you twist the body.
• Breathe normally in the pose, deepening the twist with each exhale.

Benefits

• Anatomical - Stretches the back muscles and abdomen on one side while compressing the same muscles on the other side strengthening and relaxing the back muscles. The pose can also be beneficial for mild cases of slipped disk.
• Digestive system abdominal organs - The pose massages the abdominal organ to improve digestion.