Matsyendrasana (pronounced MOT-see-en-DRAHS-anna), also known commonly as Seated Spinal Twist, has many benefits. This pose stimulates peristalsis (the muscular wave-like movement that forces contents throughout the digestive system), improves digestion and helps relieve constipation. Seated spinal twist increases circulation of blood and oxygen to the spine and skeletal muscular system along the spine. Matsyendrasana rotates, extends and aligns the spine, as well as maintains flexibility to counteract the spinal fusing and immobility that can develop as we age. This pose also hydrates the spinal discs, aids in correcting scoliosis and can prevent lumbago, back strain and certain forms of sciatica. Seated spinal twist removes stiffness that can be found in the hips, spine, shoulders and neck. Matsyendrasana assists in slimming down the hips, thighs and waistline. Lastly, but not least, this pose decongests the kidneys, liver, gall bladder, spleen and pancreas.
While Seated Spinal Twist has many benefits, it should be avoided if one has recent or chronic injury or inflammation of the knees, hips, back or shoulders, especially any issues with slipped or herniated discs and sacroiliac problems.
How to perform Matsyendrasana:
1. Begin on the floor with legs extended on the floor. Next bend the knees, place the feet on the floor and slide the left foot under the right leg towards the outside of the right hip. Lay the outside of the left leg on the floor. Slide the right foot over the left leg and place it on the floor outside of the left hip. The right knee should point towards the ceiling.
2. Exhale and twist the torso toward the inside of the right thigh. Press the right hand against the floor behind the right buttock and place the left upper arm on the outside of the right thigh near the knee. Pull the torso and inner right thigh closer to one another.
3. Keep the inner right foot pressed actively into the floor. Release the right groin and lengthen the torso. Lean the torso backwards, against the shoulder blades and continue to lengthen the tailbone into the floor.
4. When in this position, the head can be turned to the right or it can be turned to the left, while the gaze is over the left shoulder. Turning the head to the left allows for a counter twist.
5. With each inhale lift higher throughout the sternum. Push the fingers against the floor to assist. With each exhale, try and twist slightly deeper. Evenly distribute the twist throughout the length of the spine. Take care that the twist is not concentrated solely in the low back.
6. Hold the position for 30 seconds to 1 minute and release on an exhale. Return to the starting position and repeat these steps to the left side.
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