Spine Twisting Pose - Ardha-Matsyendrasana Flashcards
1
Q
Turn
A
to the left and sit facing the side mirrors.
2
Q
Bend
A
your left knee on the floor, left knee pointing forward.
3
Q
Put
A
your right foot over the left knee corner.
4
Q
Your
A
heel should touch the knee.
5
Q
Right
A
foot flat on the floor.
6
Q
Both
A
hips on the floor.
7
Q
Hip
A
touching your left heel.
8
Q
Point
A
your left toes.
9
Q
Bring
A
your left arm up, elbow against the up knee.
10
Q
Push
A
back with the help of your left elbow.
11
Q
Turn
A
your wrist and grab the down knee with your left hand.
12
Q
If
A
you can’t grab your knee, grab something for leverage.
13
Q
Put
A
your right hand on the floor behind you, towards the base of your spine, fingers facing out.
14
Q
Push
A
against the floor to get your spine straight.
15
Q
Inhale,
A
stretch up towards the ceiling.
