Posture of the MonthArdha Matsyendrasana – "Spine Twisting"
The spinal twist is the 25th posture because all parts of your body, including your spine, must be warmed up and ready to twist. I. Sit on the floor facing the left side mirrors. Bend your left leg (left knee touching the floor... facing the left mirrors). Put your right foot over your left knee. (Right heel touching your left knee and right foot flat on the floor.) Left toes pointed and left heel touching our right hip. II. Bring your left arm over your right knee. (Elbow against your right knee.) Push your right knee back with your left elbow. Turn your wrist and grab your left knee with your left hand. Look down. Hand, heel, and knee at the same spot. Stretch your spine up to the ceiling. III. Bring your right arm on your back with your palm facing out. Beginners: Put your right hand on the floor behind you (fingers facing out) and push against the floor so your spine is straight. Work to lift your right arm up and grab your left thigh behind you with your right fingers. Chest Up... Spine Up... Rib Cage Open!! IV. Look back over your right shoulder. Chin over your shoulder. Twist your body right side all the way. Inhale, lift your chest and spine up (while making sure your sits bones are on the floor and right knee touching the floor). Exhale and twist... your entire spine is twisting top to bottom. Rotate your head, shoulder, and torso as much as possible. Chest Up... Spine Straight... Rib Cage Open. Inhale, stretch up, and exhale to twist a little farther... Unwind arms and legs, then do the opposite side... The benefits of spine-twisting are numerous. It increases circulation to spinal nerves, veins, tissue; improves elasticity of the spine; opens hip joints; relieves lower back pain; helps to prevent slip discs….etc., etc., etc.! Remember your spine must be warmed up and ready to twist before this posture. That is why the correct sequence of Bikram 26 postures & 2 breathing exercises is very important.
This page last updated August 21, 2010 Bikram Yoga Burr Ridge |
