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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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