Traditional

Seated Half Spinal Twist

Ardha Matsyendrasana

Sit tall, cross one foot over the opposite leg, and rotate toward the bent knee.

Benefits: Builds strength, mobility, and breathing awareness with steady alignment. Particularly helpful for finding clarity and balance.
Props: Blanket optional.
Hold Time: 5 to 8 breaths
Cautions and Contraindications: Practice within a pain-free range. Reduce depth or use props for knee, low back, neck, wrist, or shoulder sensitivity.
Entering Seated Half Spinal Twist: Sit with one leg extended or bend it in toward the body. Cross the other foot over the opposite leg and place it on the floor outside the knee. Sit up tall and rotate the torso toward the bent knee, using the opposite arm to help guide the twist. Take a steady inhale to create length, then use the exhale to settle into the final shape.
Exiting Seated Half Spinal Twist: Untwist the torso back to center. Uncross the legs and return to a neutral seated position before switching sides. Pause in a neutral position for a moment before continuing.