Relax and tone the spine

Matsyendrasana translates to the spinal twist pose. In yoga, the importance of spinal twisting postures cannot be over-emphasised.

The sitting twist in Matsyendrasana not only eliminates tension in the vertebral column, toning the nervous system, but also applies a healthy massage to the pancreas, liver, spleen, kidneys, stomach and the colon. Most people can practice the simpler version of the pose shown here and reap the benefits offered by it.

Procedure:

- Sit with your legs stretched out, and your palms resting on the floor by the sides of your body.

- Fold your right leg, place the outside of your foot on your left thigh and bring your right knee towards the ground.

- Draw your left knee towards your chest, bringing your right foot as close to your torso as possible while maintaining your back straight and your right knee on the ground. Place your left foot flat on the floor.

- Take hold of your left knee with your right elbow, and while exhaling twist to your left fixing your vision directly behind you. Hold the final posture for a minute, maintaining normal breathing.

- Slowly reverse the steps to come out of the posture. Repeat on the other side.

Benefits

- It stretches the hips and the outside of the thigh.

- It provides a powerful stretch to the entire spine.

- It adjusts and realigns the vertebral column and improves circulation.

- It relieves pressure and tension in the lower back.

- It provides a stretch to the neck and shoulders.

- It is useful in treating constipation.

Caution:

Do not practice this posture if you have a recent neck injury. If you have a back injury, consult your physician first and practice this posture under expert guidance.

Bharat Thakur guides you through practices that will connect you to the wisdom of the ancient Indian science of exercising.