The Half Spinal Twist

Many yoga poses increase spinal flexibility in a forward, backward position but there are very few that increase lateral flexibility.  The half spinal twist is performed to do this and completes the series of poses that develop mobility and overall fitness.  This pose also improves the response of the spinal nerves and helps massage internal organs.

This pose is executed by keeping the spine erect and making sideways circular motions.  The shoulders must be level as the twist is performed.  Balanced breathing is also important while performing this pose and increase the level of twist with each exhalation.

To begin the position, sit on the knees keeping the legs together and resting the buttocks on the sole of the feet.  Move the upper body to the right of the feet and lift one leg and place it over the other.  The foot goes next to the knee of the other leg.  Slowly twist the body; the hands should follow the position of the torso.  The spine should remain straight for the best efficiency.

Now bring the right arm (if the twist is performed towards the left) on the left knee.  Hold the foot in the hand as the left hand rests behind the body.  The head should be involved in the twist while looking over the left shoulder.