Half spinal twist

• Sit with the leg stretched out in front of the body, Spine erect.
• bend the right leg and place the right foot flat on the floor on another side of the left knee.
• Right toe facing forward.
• Bend the left leg and bring the foot towards the right buttock.
• Grasp the outer edge of right ankle with left palm ( in case of stiff muscles hold wherever you left palm reaches) so that right knee is close to the left armpit.
• slowly by keeping back as straight a’s possible start twisting to the right.
• look over the right shoulder without straining the back and neck.
• Bend the right elbow and place the arm on the lower back.
• Reverse the movement to release the posture and repeat on another side.

𝐁𝐑𝐄𝐀𝐓𝐇𝐈𝐍𝐆

Exhaling acquire the posture stay in suspension or do shallow breathing.

Inhaling release the posture.

𝙇𝙞𝙢𝙞𝙩𝙖𝙩𝙞𝙤𝙣𝙨/ 𝘾𝙤𝙣𝙩𝙧𝙖-𝙞𝙣𝙙𝙞𝙘𝙖𝙩𝙞𝙤𝙣𝙨

• Avoid during pregnancy and menstruation.
• In the case of peptic ulcer, hernia, hypertension and cardiac ailments
• sciatica or slipped disc.
• spinal injuries.

𝐁𝐞𝐧𝐞𝐟𝐢𝐭𝐬

• It tones the back muscles
• Reduce muscle spasms & the tendency of adjoining vertebrae to develop inflammatory problems and calcium deposits.
• It massages the abdominal organs and activates or regulate the secretions of the adrenal gland, liver, and pancreas improve digestion and good for kidneys.
• tone the waist and pelvis region.
• Blood circulation increases in reproductive and excretory organs.

By.

Nisha Yadav ( Yoga expert )

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