Workout: To do at home, in the gym or on the go

Sports By Paula Liu Yoga Instructor Shula’s Athletic Club Thursday, May 20, 2021

The Seated Twist or the
Ardha Matsyendrasana

The seated twist is a yoga pose that improves flexibility of the spine and the blood flow to vital organs.

It also helps with digestion and detoxification.

It’s frequently used in restorative yoga, when poses are held for a longer period of time and support props like bolsters and pillows may be used.

1. Begin by sitting with both legs stretched out. Bend the right leg and align the right knee on the floor facing the front and tug your right heel and place
it next to your left glute as shown in the photo above.

2. Bend the left knee, cross it over to the outside of your right thigh and place your left foot firmly on the floor or your mat. Make sure both hips are down on the floor or your mat.

An option for practitioners with limited flexibility in their knees is to keep the right leg straight, as shown in the bottom right photo.

3. Bring your right elbow to the outside of the left knee. Place the fingertips of your left hand on the mat, behind your spine, as shown in the bottom left photo.

4. Inhale deeply as you sit tall and lengthen the spine. As you exhale, begin to twist -- from the waist up -- to the left. Turn your gaze toward the wall behind

you and hold the pose for five or six breaths, twisting a little more with each exhale.

Repeat on the other side.

Disclaimer: Do not begin any physical activity described in this column without prior approval from your health care professional.

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