Half Spinal Twist

Sit tall first, then turn. Lengthen on the inhale, twist a little further on the exhale.

10 breathsKaphaPitta

How to do it

Sit with both sitting bones grounded, cross one foot over the opposite thigh and place that same hand on the floor behind you. Lengthen the spine on the inhale, and only turn on the exhale, leading from the base of the spine rather than wrenching from the shoulders. Look over the back shoulder last, if at all.

SeatedSeated in the chair — hold the backrest and turn.

What it does

Restores rotation to a spine that mostly moves forward and back.

When you'll be given it

Kapha and Pitta protocols, usually after the standing work.

Where it comes from

Named for the sage Matsyendra; the half version appears throughout the Hatha corpus.

Take care

Never twist from the neck or force with the arm. Skip in late pregnancy and after recent abdominal or spinal surgery; a gentle chair twist gives the same effect.

The engine already leaves this out of your practice if your profile flags pregnancy late, recent surgery.

Not sure whether it suits you? Ask a Vaidya.

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