Half Spinal Twist in yoga stretches the glutes, piriformis, IT band, abs, obliques, back and intercostals, and improves spinal mobility. It’s a fantastic pose for athletes to loosen up the hips and alleviate lower back pain. Another name for this pose is Half Lord of the Fishes Pose or in Sanskrit: Ardha Matsyendrasana. If you’re looking for a gentler option, try Seated Twist, or for something fully restorative, Reclining Spinal Twist.
HALF SPINAL TWIST BENEFITS
- Stretches the glutes, piriformis and IT band of your crossed leg as its hip flexes and adducts across your body.
- Stretches the abs, obliques, back and intercostals as your spine rotates in the twist.
- Stretches the chest and shoulders as your torso opens through the rotation.
- Improves spinal mobility.
- Can help to alleviate lower back pain.
CATEGORY
SKILL LEVEL
- Beginner
INSTRUCTIONS
- Set-Up
Sit up straight with both legs out in front of you.
- Action
Cross your right foot to the outside of your left thigh and bring your left foot back beside your right hip. Place your right fingertips behind you and hug your left knee into your chest. Inhale, sit up tall. Exhale, twist to the right from the base of your spine.
- Refinements
To increase the intensity of the pose, bring your left elbow to outside of your right knee. Inhale, lengthen your spine. Exhale, twist a little deeper.
- Duration
Hold the pose for 3 breaths on each side.
HALF SPINAL TWIST MODIFICATION
- If both your sitting bones are not in contact with the mat in the twist or it just feels uncomfortably tight, keep your left leg straight out in front of you and flex your foot.
CONTRAINDICATIONS
- Avoid Half Spinal Twist if you have a hip, back or knee injury.
MASTER HALF SPINAL TWIST
If you’d like to practise Half Spinal Twist pose as part of a sequence, watch Twists For Your Spine—a 15-minute guided practice designed to improve spinal mobility. This video can be accessed along with my full library of 360+ videos as part of the 14-Day Free Trial.
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