Spine-Twisting Pose (Ardha-Matsyendrasana)

The only exercise that twists the spine from top to bottom at the same time. As a result, it increases circulation and nutrition to spinal nerves, veins, and tissues. It also improves spinal elasticity and flexibility. It helps cure lumbago, rheumatism of the spine, improves digestion, removes flatulence from the intestines and firms the abdomen, thighs, and buttocks.

First, make sure the heel of the foot is touching the knee, not higher up on the thigh. Second, when you bring your arm over and across, place the hand so it, the knee and the heel are all touching at the same spot. Third, point the toes of the leg bent on the floor, heel touching the outside of the hip.

Strengthens

• Buttocks
• Thighs
• Abdomen

Stretches

• Joints and vertebra of the spine
• Spinal nerves
• Hips

Stimulates

• Digestive System
• Kidneys
• Liver
• Gall Bladder
• Spleen

Benefits

• Compresses and stretches spine from the bottom to the top
• Improves digestion
• Improves elasticity, flexibility, circulation and nutrition to spinal nerves, vessels and tissues
• Increases synovial fluid of the joints
• Removes adhesions in the joints caused by rheumatism
• Tones the roots of the spinal nerves and sympathetic nervous system
• Detoxifies the spine
• Opens bronchial muscles and rib cage
• Helps prevent slipped disc
• Relieves lower back pain
• Helps sciatica and arthritis of the knee