Bound Seated Twist
Baddha Ardha Matsyendrasana
About This Pose
Bound Seated Twist (Baddha Ardha Matsyendrasana) is an intermediate variation that deepens the traditional seated twist by adding an arm bind. This challenging pose increases spinal rotation while stretching the shoulders and chest. The bind creates a deeper massage for the abdominal organs and builds strength through the entire torso. Regular practice improves flexibility, focus, and body awareness while providing therapeutic benefits for digestion.
Step-by-Step Instructions
- 1
Begin in basic seated twist position
- 2
Wrap the front arm around the bent knee
- 3
Reach the back arm behind to clasp hands
- 4
If bind is unavailable, use a strap
- 5
Maintain length in the spine as you twist
- 6
Breathe steadily and hold with awareness
Alignment Cues
- Wrap arm around knee
- Reach hand behind back
- Keep hips grounded
- Lift chest as you twist
Benefits
- Deepens spinal rotation significantly
- Stretches shoulders and chest
- Intensifies abdominal massage
- Builds core and back strength
- Improves focus and concentration
- Enhances body awareness
Modifications
- Skip bind
- Use strap
Variations
- Twist without bind
Cautions & Contraindications
Cautions
- Avoid strain in shoulders
- Keep breath smooth
Avoid this pose if you have:
- Shoulder injuries
- Spinal disc issues
Quick Facts
Primary Focus
spineSecondary Focus
Suggested Hold
40 seconds
Tags
Equipment
