Spinal Twists Benefit the Back and Organs

Spinal twists in yoga increase flexibility, flush toxins and calm the mind. Twists are postures that rotate the spine rather than bend the spine forward or backward. For true flexibility the spine also needs to be moved laterally.

People who should not practice the half-spinal twist are people who are pregnant, have a spinal injury or have chronic back, neck or knee injury.

Practicing the half-spinal twist, ardha matsyendrasana, is one asana that provides the benefits of a twist. The movement cultivates strength and flexibility in the spine, plus it wrings toxins out of the organs.

The half-spinal twist helps alleviate tension in the upper back and a stiff neck, which can be caused by poor posture, hours at a computer or in a car. The half-spinal twist can also help with low-back pain in addition to toning the abdomen, thighs and buttocks because these muscles are engaged during the yogic posture.

The spinal twist simultaneously stretches the muscles on one side of the back and abdomen while contracting the muscles on the opposite side. The compression of the spine clears out toxins because it increases the flow of nutrients carried to the inter-vertebral disks and pushes blood out of the internal organs, thus increasing circulation to the spinal nerves, blood vessels and tissues.

The breath is very important in the spinal twist, as in any yogic posture or asana. Use the breath to deepen the posture. On the inhale lengthen the spine, and on the exhale deepen the twist. In yoga, the inhale is used to create space within the body while the exhale is used to move deeper into that space.

In the practice of yoga, spinal twists also calm the mind by calming the central nervous system. On a non-physical level, spinal twists are said to help integrate our life experiences.

To practice ardha matsyendrasana:

ardha=half; matsyendra=a yogic sage; asana=posture

Sit on the buttocks with the legs extended from the hips. Pull the flesh away from the sit bones and press the bones into the earth.

Draw the right foot up and place it along the left side of the left know.

You are pressing through the left heel and the left foot is flexed.

Inhale the right arm up to shoulder height. The arm is extended and you are gazing at the fingertips. The left arm is wrapped around the bent knee.

Exhale and begin twisting to the right. Inhale and lengthen the spine. Exhale and deepen the twist.

The right hand comes to the earth next to the sacrum, the base of the spine.

Breathe and deepen the twist.

When you feel complete, inhale the right arm up and unwind slowly while gazing at the fingertips.

Release the effort and prepare for the opposite side.Peace and enjoy the benefits of ardha matsyendrasana.