Half Spinal Twist - (Ardha Matsyendrasana)
This important asana takes its Sanskrit name from a legendary teacher of yoga, called Matsyendra, who was believed to be one of the first founders of Hatha Yoga. This asana is one of the few yoga poses that rotates the spine. Twisting postures in Hatha Yoga complement forward and backward bending asanas by exercising the muscles in more complex ways than is accomplished by the movement of flexion and extension alone. That?s why the twisting poses are essential for a completion of hatha yoga practice.
The spinal twist simultaneously stretches the muscles on one side of the back and abdomen while contracting the muscles on the other side. The compression of the spine improves nutrition to the inter-vertebral disks and squeezes blood out of the internal organs of the abdomen and pelvis, improving circulation to the spinal nerves, blood vessels and tissues.
The Half Spinal Twist is one of the best yoga postures for cultivating flexibility and strength in the spine. It sooths the upper back tension and stiff neck caused by poor posture, stress, or prolonged periods of sitting in one position.
Regular practice of this pose relieves lumbago (pain in a lower part of the back) and muscular spasms. The movement of this asana tones the abdomen, thighs, buttocks, hips and spinal nerves. It massages and stimulates the kidneys, liver, gall bladder and spleen.
The breathing: Twisting the torso constricts abdominal breathing because it makes the lower abdominal wall taut which prevents its expansion. It also limits the diaphragmatic (between the chest and the abdomen) and thoracic (chest) breathing.
But what makes the spinal twist a blessing is the fact that the least desirable form of breathing; the paradoxical breathing (when the abdominal wall moves in rather than out during inhalation and out during exhalation) will not be possible and this asana will give a chance to anyone who would like to break that habit.
The Half Spinal Twist (Ardha Matsyendrasana) has tremendous benefits to our body. However, there are some health conditions in which this great asana should not be performed.
There important reasons (out of many) not to do Half Spinal Twist:
1) In case of pregnancy this pose should not be practiced.
2) In case of spine injury do not attempt this asana.
3) If you have recent or chronic knee, hip, back or shoulder injury avoid this posture.
Issued in the interest of people practicing Hatha Yoga by Subodh Gupta, Yoga Expert based in London.
