Day 25 Pose – Ardha-Matsyendrasana Spine Twisting Pose

Step #1 – On a folded blanket sit on the floor with your buttock fully supported and place your legs straight out in front of you. Place your feet on the floor while bending your knees. Sliding your left foot underneath your right leg, make sure it is placed to the outside of your right hip. Lay your left leg on the floor so the outside of it is touching the floor. Place your right foot so it overlaps your left leg until it stands on the floor outside your left hip. Point your right knee directly to the ceiling.
Step #2 – Breathing out, twist your body towards the inner side of your right thigh. With your right hand, press it against the floor so it is positioned right behind your right buttock. Next place your upper left arm on your right thighs’ outer side near the knee. Pull your inner right thigh and front torso snugly together.
Step #3 – Very activity press your inner right foot into the floor. Lengthen the front of your torso and release the right groin. Lengthen the tailbone by leaning your upper torso back against the shoulder blades slightly.
Step #4 – Turning your head in one or two directions, you can either turn your torso to the left looking at your right foot over your left shoulder, or twist your torso to the right.
Step #5 – While breathing out, lift more through the sternum by pushing your fingers against the floor. As you exhale twist a little more each time. While twisting, distribute the twist throughout the full length of the spine evenly so it doesn’t concentrate in the lower back. Hold for 30 seconds to 1 minute then exhale and release while returning to your starting position. Repeat to the left side for the same amount of time.

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