SeatedBeginner
Seated Spinal Twist Variation
Ardha Matsyendrasana Variation
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About This Pose
Seated Spinal Twist Variation offers a modified approach to the classic Ardha Matsyendrasana that accommodates different flexibility levels. This accessible twist maintains all the benefits of spinal rotation and digestive massage while being gentler on the body. The variation can be adjusted to individual needs, making it perfect for beginners or those with back sensitivities. Regular practice improves spinal mobility and supports digestive health.
Step-by-Step Instructions
- 1
Sit tall with legs extended
- 2
Bend one knee and place foot on floor
- 3
Keep opposite leg extended or bent
- 4
Inhale and lengthen spine
- 5
Exhale and twist toward bent knee
- 6
Hold with steady breathing
Alignment Cues
- Ground through both sitting bones
- Lengthen spine with each inhale
- Deepen twist with each exhale
- Keep chest lifted and open
Benefits
- Provides accessible spinal rotation
- Supports digestive function
- Gentle on back and spine
- Suitable for all flexibility levels
- Improves spinal mobility safely
- Releases back muscle tension
Modifications
- Use block
Variations
- Gentle twist
Cautions & Contraindications
Cautions
- Avoid forcing twist
Avoid this pose if you have:
- Spinal injury
Quick Facts
Primary Focus
spineSecondary Focus
hipsabdomen
Suggested Hold
30 seconds
Tags
seatedtwistspine
Equipment
yoga mat
