half seated twist / ardha matsyendrasana

Half seated twist opens, lengthens, nourishes and realigns the spine. This pose stimulates the nervous and digestive systems.

From bound angle or easy pose, extend the right leg straight out in front of you, cross the left leg over the right, placing the left foot flat on the floor close to the right knee. Then bend the right leg to bring the right heel next to the left hip.

Wrap the right hand around the left knee and pull the knee in towards your chest. Press down through the hips and up through the crown to lengthen the spine.

Inhale the left hand up and as you exhale reach the arm around your back placing the palm on the floor fingers facing back. Press the arm into the back to keep the back straight. Look over the left shoulder towards the back wall.

As you inhale press the hips down and reach the crown up to lengthen the spine. As you exhale use the arms to gently deepen the twist. Relax the shoulders down and press the chest open.

Breathe and hold for 3-6 breaths.

To release: inhale the left hand up and exhale untwisting the body, facing the front. Repeat other side.

Place a yoga block under sitz bones and a block under the hand behind your back.

Recent or chronic knee, hip, back or shoulder injury or inflammation.

seated head to knee, bound angle, forward fold, up boat, half circle.

Ahimsa, the yogic practice of non violence must be adhered to when engaging in the practice of hatha yoga. Respect your body's limitations and inner wisdom, if something feels wrong or dangerous, please do not do it.

Please consult your health care practitioner before starting a yoga, pranayama or other exercise program.