Ardha Matsyendrasana (Half Spinal Twist)

Back to core postures

After the forward, backward bends of the spine, this asana gives lateral stretch to all the vertebrae, back and hips. Before starting this asana, relax in child's pose. Beginner's can practice this asana with leg straight initially and later do it with leg bent at the knee.

Benefits

• Keeps the spine flexible.
• Massages the abdominal muscles and all the other internal organs.
• Stimulates large intestine and hence helps to relieve in constipation and other digestive problems.

Counter-Indications

Students should not practice Ardha Matsyendrasana if they


• Have back pain
• Are pregnant - they can do a variation by standing up and twisting the body with legs crossed.

Common Mistakes

• Butt is lifted off the ground
• Shoulders are not aligned or dropped
• Arm support the body instead of body getting twisted.