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The Half Spinal
Twist
Almost all of the yoga poses increase your spinal column
flexibility in a forward-backward position, but there are few
that give you better lateral flexibility. The half spinal twist
does exactly that and it completes the series of poses and
exercises that develop mobility and overall fitness. Apart from
increasing flexibility this pose also improves the response of
the spinal nerves and it helps massage internal organs.
The pose should be carried out while keeping the spine erect
and making a sideways circular motion. The shoulders should be
kept level as the twist is performed. Balanced breathing is
also vital while performing this pose and you should increase
the level of twist with each exhalation.
To begin the position sit on your knees while keeping the legs
together and resting the buttocks on the sole of your feet.
Move your upper body to the right of your feet and lift one leg
and place it over the other one. The foot goes right next to
the knee of the other leg. The body slowly twists and your
hands should follow the position of the torso. During this
motion the spine should remain straight for best
efficiency.
The next step is to bring your right arm (if the twist is
performed towards the left side) on the left knee. Hold the
left foot in your hand as your left hand rests behind you. The
head should also be involved in the twist, while looking over
the left shoulder.
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