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Practical Manual


                                                             Practical 21



                                                      Spinal Twisting Asanas




                                  Spinal twisting asanas is an important series of asanas for spinal health. On the
                                  emotional and psychological levels controlled twisting represents a means of
                       Note       managing the knots and problems of life.


                                  Aim

                                  To perform the Ardha Matsyendrasana.

                                  After completion of this practical, you will be able to perform and demonstrate
                                  this practice in appropriate format.
                                  Requirements

                                  •   Yoga mat – 1

                                  •   Cylindrical cushion (1-2 ft length and thickness 10-15 cm) – 1

                                  Preparation of Yoga classroom

                                  •   The room should be clean and well ventilated

                                  Preparation of practitioner

                                  •   Wear comfortable loose, light cotton clothes (Not too tight)
                                  •   Remove accessories like spectacles, wrist watches, belt etc before practice.

                                  Method

                                  Starting pose – Base position (prarambhik sthiti) as given below:

                                  •   Sit with the legs outstretched in front and palms on the floor beside the hip,
                                      fingers pointing backward.
                                  •   Head, neck and back should be in a straight line.

                                  •   Keep your eyes closed and relax the whole body.
                                  •   Bend the right leg from the knee and place the right foot flat on the floor,
                                      outside of the left knee.

                                  •   Bend the left leg and bring the foot around the right buttock, make sure your
                                      heal should touch the hip only and are not under the buttock (Not to sit on the
                                      heal).




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