Seated Spinal Twist
Ardha Matsyendrasana · अर्ध मत्स्येन्द्रासन
Seated Spinal Twist
Ardha Matsyendrasana · अर्ध मत्स्येन्द्रासन
Twist
Level
Intermediate
Body
Twist
How to practice
Grow tall through your spine before turning your chest. Keep your lower leg straight and hug the bent knee lightly.
Benefits
Practices comfortable spinal rotation and stretches the outer hip while maintaining an upright seat.
Who should avoid or modify
- Lengthen upward before turning and avoid pulling with the arms. Skip deep twisting with back pain; during pregnancy, use an open twist that does not compress the abdomen.
Recommended next
Poses that flow naturally after this one
Counterposes
Poses that balance and release this shape
Flows with this pose
Community flows that include this asana
Build a flow with this pose
Open the canvas and sequence asanas into your own practice.