Ardha Matsyendrasana
Benefits:
Increases flexibility in the spine.
“Massages” internal organs.
Helps with sciatica.
Foundation & General Alignment:
Both sitting bones are weighted on the floor.
One leg is folded under, while the other is bent up with foot on floor outside opposite thigh.
One hand is placed behind back lined up with spine. The other hand hold the knee of the bent knee.
Pelvis is in a neutral position. Do not twist from the pelvis.
The shoulders are back and away from the ears.
Common Problems:
Most at risk is the, low back, knees, ankles, shoulders, and neck.
Sitting bones are not equally weighted.
Chest is collapsed forward.
Chin is pulled down using head to create the twist.
Modifications:
Place blankets under hips. You could also sit on your foot.
Be careful if you have a history of dislocated shoulders.
