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Spinal Twists

/Spinal Twists

Spinal Twist in Ashwasanchalanasana


Assume posture no. 3 of surya namaskar, ashwasanchalan. With the left leg in the front. Allow the back knee to rest on the floor. Take your right arm over the left knee so that the armpit is resting over the knee. This will allow you to turn your upper body to face the left side. Join your hands to make a Namaste at the centre of your chest. Gaze at your left elbow. This is the final posture. Hold for as long as comfortable. Repeat on the other side.

Ardha Matsyendrasana (Half Spinal Twist)

Mythical references :  Legend goes that Lord Shiva explained the mysteries of yoga to his companion Parvathi, in the river nearby there was a fish who listened quietly to the entire narrative. Lord shiva realising that the fish had learnt Yoga blessed it. The fish took the divine form of Lord Matsyendra, Lord of the fishes. How to do Matsyedrasana Sit with the legs stretched out in front of you. Bend the right knee in under the left leg, to bring the right foot close to the left buttock. Bend the left knee to bring the left foot over the right knee and flat on the floor outside of the right knee. Bring the left hand through the space between the chest and the right knee. Twisting the torso to bring the left armpit over the right knee. Hold the right foot / ankle with the left hand Place the right hand on the floor behind and use as a lever to open up your chest. Sit up straight. Reverse the movement to come out of the posture and repeat on the other side. Benefits: It stretches the muscles on the upper back, shoulders, hips, and neck. Stimulates the digestive fire in the belly This asana massages the abdominal organs alleviating digestive ailments.It regulates the secretion of the adrenal glands, liver and pancreas. Contra-indication : Pregnant women should avoid this asana.

Ardha Matsyendrasana (Half Spinal-Twist Posture)

[dropcapA[/dropcap]rdha Matsyendrasana is a good spinal-twisting posture that keeps the spinal column supple, flexible and strong. This is also a very important Yoga posture for the management of Diabetes – as the pose involves applying a beneficial stress on the pancreas, ‘Insulin’ is secreted by the body which helps in managing blood sugar levels and dealing with Type 2 Diabetes. Mythical reference: According to Indian mythology, the pose is dedicated to Lord Matsyendranath (Lord of the Fishes). The story goes that once a man was consumed by a large fish which went down to the bottom of the sea. There Lord Shiva, considered the first Guru of Yoga, was sharing his knowledge on Yoga with his consort Parvati. The man inside the fish heard this discourse, and on understanding this knowledge, became enlightened. When the fish returned to the top of the sea, the man came out and became a renowned Yogi called Matsyendranath! (literal translation: ‘Lord of the Fishes’) How to do Ardha Matsyendrasana? Sit with your legs stretched out. Bend your right leg and place the foot over your left leg. Bring your right knee close to your chest. Place the outside of your left elbow to lock your right knee close to the chest. Then twist your back and turn backwards, placing your right palm on the floor behind your back. Open your right shoulder backwards and turn to the back. Hold this posture while breathing normally for 30 secs-1 min. Then repeat on the other side. Counter-Indications: If you have a severe backache, please consult your doctor or yoga teacher before attempting this posture. Modifications: If you are unable to do the pose, then you can do the same [...]

Shava Udarakarashansana (Universal spinal twist)

Lying in shavasana stretch out both hands paralell to the shoulders, palms facing down. Bend your right knee and place the right sole on the left thigh. Bring the knee down toward the floor, twisting to the left side. Be sure to keep the right shoulder in contact with the floor. Turn the head to the right. Stay for a few breaths, inhale and come back to the center. Change sides. This asana rectifies the disorders of hip joint, relieves the strain and pain of the waist and pelvic area, removes the unnecessary fats stored in the waist area, eliminates constipation by providing abdominal massage. It can be performed after back bending to ensure suppleness of the spine. This asana is also great for those suffering form diabetes. The pancreas is squeezed in the twist secreting insulin and promoting healthy function of the pancreas. By Manish Pole and Catherine Juliano