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Seated Twist

Categoria: Torção Nível: Iniciante Nome Sânscrito: Ardha Matsyendrasana

Guia Passo a Passo

1
Sit with both legs extended
2
Bend right knee and place right foot flat outside left thigh
3
Sit tall, inhale to lengthen spine
4
Exhale and twist right, left elbow against right knee
5
Place right hand behind you for support
6
Hold 5 breaths and repeat other side

Benefícios

Stretches hips and spine. Stimulates liver and kidneys. Relieves lower back tension.

Dicas Profissionais

Prioritize lengthening your spine before deepening the twist. Twist from the thoracic spine, not just the neck.

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FAQ

Q: How do I twist deeper in Ardha Matsyendrasana?

Use the leverage of your elbow against your knee, but don't force it. Breathe out to release tension, then inhale to grow taller, then exhale and see if the twist deepens naturally.

▶ Video Tutorials

Watch step-by-step demonstrations on YouTube.

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