Seated Spinal Twist
Ardha Matsyendrasana
About This Pose
Seated Spinal Twist (Ardha Matsyendrasana) is a fundamental twisting pose that improves spinal mobility while massaging the abdominal organs. This grounding twist detoxifies the body, aids digestion, and releases tension stored in the back muscles. The seated position provides a stable base for safe rotation while the twist stimulates the spine and internal organs. Regular practice maintains spinal health and supports overall digestive wellness.
Step-by-Step Instructions
- 1
Sit tall with legs extended forward
- 2
Bend one knee and place foot outside opposite thigh
- 3
Inhale and lengthen the spine upward
- 4
Exhale and twist toward the bent knee
- 5
Place opposite elbow outside the bent knee
- 6
Keep both sitting bones grounded as you breathe
Alignment Cues
- Grow tall before twisting
- Keep shoulders relaxed
Benefits
- Improves spinal rotation and mobility
- Massages and stimulates digestive organs
- Releases tension in back muscles
- Detoxifies through gentle compression
- Enhances posture awareness
- Calms the nervous system
Modifications
- Use a strap for support
- Twist less deeply
Variations
- Simple seated twist
Cautions & Contraindications
Cautions
- Avoid forcing the twist
- Lengthen spine first
Avoid this pose if you have:
- Severe spinal issues
- Recent surgery
Quick Facts
Primary Focus
spineSecondary Focus
Suggested Hold
30 seconds
Tags
Equipment
