Named after the sage Matsyendra, this half twist is one of the most important asanas for spinal health. You sit tall, then rotate around that long axis — never collapsing to get a bigger turn.
Move with the breath: inhale to lift, exhale to twist a little more. Equal time on both sides.
How to practise
- Sit with the legs extended. Bend the right knee and place the right foot outside the left thigh.
- Bend the left knee and bring the left heel beside the right hip (or keep the left leg straight if that is easier).
- Inhale, lift the spine, and raise the left arm. Exhale and hook the left elbow outside the right knee.
- The right hand rests behind you. Gaze over the right shoulder. Keep both sitting bones down.
- Inhale to unwind. Repeat on the other side.
Hold 20–40 seconds on each side. Repeat twice.
Benefits
- Increases flexibility of the spine and shoulders
- Stimulates digestion and the abdominal organs
- Relieves stiffness from long sitting
- Energises the back after forward bends
Precautions
Avoid deep twists in pregnancy, recent abdominal surgery, hernia or acute disc problems. Twist from the navel up, not by yanking the neck.
