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Ardha Matsyendrasana (Half Twist Pose) Yoga Pose |
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Ardha Matsyendrasana (Half Twist Pose) |
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Benefits
∗ Increase spinal flexibility and range of motion
∗ Expands chest and shoulders
∗ Relieves thoracic/mid back spinal tension
∗ Strengthens abdominal oblique muscles
∗ Stretches hip rotators and hip abductors
∗ Traditionally thought to massage abdominal organs, detoxify liver and kidneys, and stimulate digestive fire
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Contraindications/ Cautions
∗ Lumbar disc disorders - keep the natural curve in the low back and avoid rounding
∗ Neck problems - gaze straight ahead with head centered on body
∗ Shoulder problems - do not take the bind of the arms behind the back as this requires a great deal of inward rotation and extension
∗ Knee problems - Practice the straight leg version below, avoiding crossing the knee underneath you
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Step by Step
(ARE-dah MOT-see-en-DRAHS-anna)
ardha = half
Matsyendra = king of the fish (matsya = fish, indra = ruler), a legendary teacher of yoga
1. Begin by sitting on the floor with both knees bent, feet flat on the floor. Slide your right foot underneath your left leg so that the right leg crosses with the foot on it’s side, near the left hip. Step the left foot across the right bent knee so that the foot stands on the outside of the thigh. Try to keep both sitting bones in contact with the earth.
2. Lean back with your left hand and inhale the right arm overhead, creating space.
3. On an exhale, twist to the left bringing your right elbow to the outside of your left thigh, keeping your hand in a stop sign position.
4. Gaze over the left shoulder with head held high.
5. With every inhale, subtly get a little taller through the spine. With every exhale, twist a little deeper.
6. Be mindful of your support hand on the floor. Depending on the length of your arms and the height of your torso, your palm is either on the floor or your hand has spider fingers on the mat. Draw in towards your centre – lower belly in, inner thighs towards each other – to get weight out of the support wrist.
7. Breathe slowly and stay for 30 seconds to 1 minute. To exit, inhale to look forward, and exhale release the twist. Reverse your legs and repeat twisting to the opposite side.
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Modifications/Cautions
∗ Binding the arms – An advanced variation of the arm position is to move into a bind behind your back. When entering into the twist, keeping the spine tall, try to get your armpit close to the thigh. From the hand in stop sign, rotate at the shoulder so that the hand moves closer to the floor. Hinging in the elbow, weave the right arm through the bent left leg, bringing the back of the hand onto the torso. With the left arm, create the same inward rotation at the shoulder, bringing the hand to connect with the right fingers, or grasp the right wrist, behind the back. Stay broad across the collarbones, and tall through the spine.
∗ Straight leg – You may also practice this pose with the underside leg straight. In the version above, your right leg would extend out, toes pointing up, and your left foot would cross over the thigh.
∗ If you find you are tipping over, or rounding through the lower spine, you may take some height underneath the sitting bones. Arrange a foam brick or a blanket so that your sitting bones are on the edge, the pelvis is tipping forward, and you maintain your lumbar/low back curve.
∗ If your right elbow does not quite reach the outside of the thigh, you may keep your arm straight, bringing the forearm in contact with the thigh.
Article written by Dr. Robin Armstrong:
Dr. Robin Armstrong is a Vancouver chiropractor and yoga instructor. Robin blends her western knowledge gained from her experience as a chiropractor, with the ancient eastern knowledge passed through generations of yoga teachers. Robin’s classes emphasize safety, breath, alignment, and movement, while teaching students ways to strengthen and lengthen their bodies to handle the stresses of our modern lifestyle. If you are coming to her as a patient, expect to be prescribed yoga! Learn more about Dr. Armstrong at www.stayactive.ca |
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