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Asana of the month: Ardha matsyendrasana - half spinal twist

October 03, 2012

Today, we present you in collaboration with Yoga Sivananda Madrid a new "Asana of the month" that belongs to the group of twisting postures. PHYSICAL AND MENTAL BENEFITS OF ARDHA MATSYENDRASANA 1. Helps keep the spine elastic by retaining its mobility from side to side. Each vertebra rotates in both directions. 2. The ligaments attached to the spine also get this movement so they receive a greater blood supply. 3. This lateral stretch helps relieve lumbago and muscular rheumatism of the back and hip. 4. The roots of the spinal nerves and the sympathetic nervous system are toned and given a greater blood supply. 5. The synovial fluid in the joints is increased, which makes them very active. 6. The abdominal muscles are massaged. The small intestine is especially stimulated. This helps relieve constipation and other digestive problems. Toxins are released from the digestive system. 7. Increases appetite and digestive power by stimulating gastric juices. 8. Helps to cure nervous disorders and gain peace of mind. 9. Increases prana (vigor and vitality) INSTRUCTIONS TO EXECUTE THE POSTURE We kneel down and then sit first on our heels with our backs very straight. Then we sit just to the right of the feet leaving the buttocks completely on the ground. We make sure that the ischia are pressing the ground equally. As you inhale, raise both arms, palms down, until they are parallel to the ground. We lift the left foot above the right leg and place it on the outside of the right thigh next to the right knee. We put the trunk straight and when exhaling we twist it to the left. We place the left hand behind the back. We press with the right arm against the outside of our left leg and grab the left foot with the right hand. We turn the head towards the left shoulder looking over it, keeping both shoulders at the same height. Ardho Matsyendrasana With each inhalation we try to make the back a little straighter by slightly relaxing the posture, with each exhalation we twist a little more, taking advantage of the space left by the air when leaving the lungs. We maintain the posture inhaling and exhaling very slowly and with breath control. We undo the posture with smooth movements, without suddenly letting go and we remain silent for a few seconds... Now we sit back on our heels, with our back very straight. Then just to the left of the feet leaving the buttocks completely on the ground. We make sure that the ischia are pressing the ground equally. As you inhale, raise both arms, palms down, until they are parallel to the ground. We lift the right foot above the left leg and place it on the outside of the left thigh next to the left knee. We put the trunk straight and when exhaling we twist it to the right. We place the right hand behind the back. We press with the left arm against the outside of our right leg and grab the right foot with the left hand. We turn the head towards the right shoulder looking over it, keeping both shoulders at the same height. With each inhalation we try to make the back a little straighter by slightly relaxing the posture, with each exhalation we twist a little more, taking advantage of the space left by the air when leaving the lungs. We maintain the posture inhaling and exhaling very slowly and with breath control. We undo the posture with smooth movements, without suddenly letting go and we remain silent for a few seconds. We can repeat the posture two or three times, gradually increasing the time spent in it. Next we relax in the embryo posture, sitting on the heels, making sure that the forehead and nose are in contact with the ground. Arms by the sides of the body, palms facing up. If the forehead and nose do not reach the ground, we can place a fist of the hand or both to rest the back. We breathe in the posture. We are silent for a minute. We undo the posture by unscrewing the spinal column vertebra by vertebra from the lumbar to the cervical area, leaving the shoulders and head drooping until the end. Ardha Matsyendrasana Definition

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