Yoga - Ardha Matsyendrasana - Half Spinal Twist Posture

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Ardha Matsyendrasana – Half Spinal Twist Pose | Step-by-Step Guide
Welcome to Stretch Mate UK!
Today we’re guiding you through Ardha Matsyendrasana, also known as the Half Spinal Twist Pose—a powerful posture for spinal flexibility and internal detoxification.

How to Perform Ardha Matsyendrasana:
Sit on the floor with both legs extended in front of you.
Bend your right knee and place your right foot flat on the floor outside the left thigh.
Bend your left leg, folding it so the heel is near the right hip (optional for beginners).
Place your right hand behind you for support.
Inhale, raise your left arm up.
Exhale, twist your torso to the right and bring your left elbow to the outside of your right knee.
Lengthen the spine on each inhale, and twist a little deeper with each exhale.
Hold the posture for 30 seconds to 1 minute while breathing steadily.
Slowly release, return to centre, and repeat on the other side.

Benefits of This Pose:
Improves spinal flexibility and posture
Stimulates digestion and detoxification
Relieves back pain and tension
Balances body and mind

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