Matsyendrasana (Spinal Twist Pose)

Matsyendrasana (Spinal Twist Pose)


A) Fully extend the right foot. Cross the left foot over the right knee, placing it on the ground next to the knee.

B) The right arm rests against the outer left leg. The hand is placed on the right knee or on the floor by the left side of the body.

C) The left arm is wrapped around the back, or the palm is placed on the floor behind the left buttock.

D) Inhale, gently and slowly rotating the spine and head as far to the left as comfortable. The position is held with the hands or with the stomach and back muscles. Breathe naturally.

E) Exhale, gently and slowly releasing the pose, and return to the starting position.

F) Repeat in the reverse position.

Precautions: It is very important not to strain the spine or neck in this pose; especially for those with bad backs or necks. Remember, once hurt from a  yoga pose, healing takes a very long time.