Seated Twist • Beginner
Ardha Matsyendrasana
Half Spinal Twist
About Ardha Matsyendrasana
Ardha Matsyendrasana provides safe spinal rotation, toning spinal nerves and circulation.
How to Perform Ardha Matsyendrasana
- Sit in Dandasana. Bend right knee, placing foot outside left thigh.
- Inhale left arm up to lengthen spine.
- Exhale, twist torso right, hugging right knee with left arm.
- Place right fingertips behind sacrum; gaze over right shoulder for 5-8 breaths, then switch.
Key Benefits
- Increases spinal mobility.
- Massages digestive organs and kidneys.
- Relieves backache and neck tension.
Breathing Guidance
Inhale to sit tall; exhale to deepen gentle twist from core.
Precautions & Safety
Do not force twist with arms; let rotation come from spine.
Tips for Beginners
Keep bottom leg straight forward if both legs bent feels tight.