Seated Spinal Twist

Seated Spinal Twist, or Ardha Matsyendrasana, is a great pose for stretching and balancing the spine, while improving digestion and relieving back tension. This yoga pose can be performed by yogis of all levels and helps increase body awareness and flexibility.

Correct form and technique

Follow these steps to perform the Seated Spinal Twist correctly:

  • Sit on the floor with both legs stretched out in front of you.
  • Bend your right knee and place your right foot outside your left knee.
  • Place your left elbow on the outside of your right knee and your right hand behind you on the floor for balance.
  • Inhale and feel the length of your spine. On exhalation, begin to gently twist your upper body to the right.
  • Keep your chin parallel to the floor and your gaze over your right shoulder.
  • Hold this position for 5-10 deep breaths and repeat on the opposite side.

Common mistakes and how to avoid them

Although the Seated Spinal Twist may seem simple, there are a few common mistakes that people often make:

  • Round back: Many people have a tendency to curve their back. Make sure to keep your back straight and stretch your spine as you twist.
  • Excessive twisting: Do not try to over twist the spine. Twist only as far as feels natural and comfortable.
  • Shoulder Lifts: Keep your shoulders relaxed and don't let your upper body tense up during the twist.

Modifications and Variations

This yoga pose can be easily adapted to different levels:

  • Beginner Modification: If you have difficulty getting the elbow to the outside of the knee, you can simply hold onto your leg instead of placing the elbow. You can also use a blanket under the hips for more comfort.
  • Advanced variation: For a deeper twist, try extending your left arm under your right knee and grasping your right thigh or using a tie technique with your hands behind your back.

Repetitions and sets

This yoga pose does not require repetitions like strength training exercises. Hold the position for 5-10 breaths on each side, and repeat 2-3 times on both sides. You can spend more time on each side if you feel your body needs it.

Breathing tips

Breathing plays an important role in this yoga pose. Inhale to lengthen the spine and exhale to twist a little deeper into the twist. Focus on calm, controlled breaths that help you relax and go deeper into the pose without overloading the body.

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