The benefit of a twist!!



Introduction Ardha-Matsyendrasana, the half spinal twist, is ninth in the sequence of 12 basic postures of hatha yoga. There are many benefits to this posture, but the most important is that the entire length of the spine receives a lateral twist in both directions - first to the left and then to the right.

Physical Benefits

• Increases flexibility in each vertebrae of the spine, from the base of the spine through the neck
• Stretches the back muscles and hips
• Massages the abdominal organs, helping to relieve constipation
• Breathing becomes more rapid, speeding up circulation and creating an aerobic effect
• Brings more blood flow to the spine

Energetic (Pranic) Benefits

• Helps rouse the Kundalini Shakti

Mental Benefits

• Brings peace of mind
• Helps to cure nervous disorders

Some principles of healing in yoga must be observed throughout recovery. Physical exercise has been accepted by a wide variety of experts in many fields as a vital factor in the healing process of back pain.

The program goals are to strengthen the lower back and the abdominal muscles, to  return the spine to a full range of motion with safe and comfortable exercises and to relieve discomfort. 

If you have had intense back pain for over 6 months or strange sensations in the legs and even tingling in the fingers,   " Be" aware and mention it to your physician.  Sometimes a disk can be pushing against a nerve causing a great deal of pain in the area and related areas the nerves branches into.

Take spinal twists the pose of last month? It  should be done lightly. It will be harder to do on one side due to back pain. Hold it on this side longer to open up your spine and balance the muscles. This will provide more room for nerves and greatly reduce back pain and problems. Remember do the twists gently and if your knees can't come down don't force them just relax and let time slowly bring them down.

Forward bends. Stand hip distance hands at your waist.
                                                 Fold over from the base of the spine now the waist.
                                                Using your breath lift the hips upward and let the weight of your head lengthen the spine. Relax.
                                                Best if you have a back problem is forgiving limbs therefor keep your knees slightly bend.
                                                Let your breath relax you and feel the  spine lengthen.

Upward Dog           Lay on your belly lengthen  your legs long behind you.
                                                  Slide your hands by the rib cage
                                                 Lift the chest and feel as though your chest is sliding forward Lifting the heart lengthen the neck
                                                 Lift the head up look up.
                                                  Keeping the hands flat on the mat straighten the arms  shoulder rotate them back breath lift the
                                                  Chest up more as you breath.
Caution: Don't tighten you buttocks as that will cause the lower back to constrict.
            Don't sink the neck and head in lifting shoulders up by the ears. That will compress your neck