Spine Twisting Pose - Ardha-Matsyendrasana Flashcards
Turn
to the left and sit facing the side mirrors.
Bend
your left knee on the floor, left knee pointing forward.
Put
your right foot over the left knee corner.
Your
heel should touch the knee.
Right
foot flat on the floor.
Both
hips on the floor.
Hip
touching your left heel.
Point
your left toes.
Bring
your left arm up, elbow against the up knee.
Push
back with the help of your left elbow.
Turn
your wrist and grab the down knee with your left hand.
If
you can’t grab your knee, grab something for leverage.
Put
your right hand on the floor behind you, towards the base of your spine, fingers facing out.
Push
against the floor to get your spine straight.
Inhale,
stretch up towards the ceiling.
Look
back behind you, look over the right shoulder, way, way, way back, chin over the shoulder.
Total
spine twisting, top to bottom.
Coccyx
to the neck, joints of each and every vertebrae and cartilage are twisting.
With
every exhale suck your stomach in and twist and twist and twist…
Change.
Other side.
