Ardha matpsiendrasana ( Twisted Pose)

Hatha Yoga. A twisted pose. The first movement (Ardha matpsiendrasana)
A little rest before you make the first movement of a twisted pose. In Sanskrit, it is called ardha matpsiendrasana. Good language training for non-Indians and spine training for everyone. To make it easier to master this exercise, we divide it into three movements. This posture also refers to the basic postures of yoga.

EQUIPMENT

Sit straight, legs extended. Throw your right foot over your left knee and place your right foot on the floor. The left-hand hold the fingers of the right foot. Pull out your right arm and lay it behind your back at the waist level as far as possible. The open palm and wrist of the right hand should lie on the left hip bones. Keep your head and back straight, the foot of your right foot is pressed to the floor.

Take a deep breath. On an exhalation slowly turn ahead, then shoulders and a back to the right. When you finish exhaling, you will feel that you can turn a little more to the right. Do not tilt the head, keep your chin elevated.

Hold your breath and stay in this position for as long as possible, then start exhaling while slowly turning back to the head, shoulders, and back are in their original position. After a short pause, repeat the twisting. Then change the position of the arms and legs and perform the exercise, turning left.

TIME

Hold your breath, stay in this pose for 5 seconds. Adding for 5 seconds. a week, stand the pose (maximum) 1 minute. At an exposure of a few seconds or more, resume deep breathing, and on exhalation always unwind in the starting position. Repeat the exercise 2-3 times.

EFFECT

A twisted posture affects the adrenal glands, tones well the kidneys, as well as the liver and spleen. It is a good prevention of obesity, constipation, poor digestion. It strengthens the spine and muscles of the back, corrects the stoop of the back and shoulders, improves posture. People with asthma should perform this position along with a stand on their shoulders, stand on their heads and pose on their backs.

Twisting, especially its last phase, is a very beautiful pose. When you begin to slowly unfold the body to the right or to the left, you can imagine yourself a peacock, majestically unfolding its magnificent tail.

After completing the exercise, lie down and rest, regain your breath, take a few deep breaths-exhalations.

Now get up and get ready to draw a belly or uddiyana-bandha.

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