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Cyberastro
HALF SPINAL TWIST (ARDHA MATSYENDRASANA)

The spinal Twist, which takes its Sanskrit name from the great yogic sage Matsyendra, is one of the few poses in the Basic Session that rotates the spine. Most bend the spinal column either backward or forward, but to become truly flexible it must be twisted laterally as well. The movement also tones the spinal nerves and ligaments, and improves the digestion. The Half-Spinal Twist or Ardha Matsyendrasana, taught here, has similar benefits, and prepares the body for the full pose. Keep your spine erect and your shoulders level in the position and breaths steadily, twisting a little more each time you exhale. Twist first to the left, as below, then repeat the sequence twisting to the right. 

Cyberastro 1. Kneel down with your legs together, resting on your heels.
Cyberastro 2. Then sit to the right of your feet, as illustrated.
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