Half Spinal Twist
A seated rotation of the spine. Twists are the one direction the spine gets almost no movement in during ordinary life, and this is the classical way to give it back.
Meaning of the name
Half the pose of Matsyendra — the sage said to have overheard Shiva teaching yoga to Parvati, and to have carried it to the world.
How to practise
- 1
Sit with the legs straight. Bend the right knee and place the right foot flat on the floor outside the left knee.
- 2
Bend the left leg and bring the left heel beside the right buttock — or keep the left leg straight if that is easier.
- 3
Inhale and lengthen the spine upward. This must happen before the twist, every time.
- 4
Exhale and turn to the right, bringing the left elbow outside the right knee and the right hand to the floor behind.
- 5
Turn the head last, and gently. Hold for 30–60 seconds, unwind slowly, and repeat on the other side.
Benefits
- Restores rotational mobility to the spine, which nothing else in a modern day provides
- Massages the abdominal organs, liver, kidneys and pancreas
- Relieves back ache, hip stiffness and mild sciatica
- Improves digestion and helps sluggish elimination
- Traditionally prescribed for diabetes because of the pressure on the pancreatic region
- Relieves stiffness in the neck and shoulders