What is the Half Spinal Twist Yoga Pose?

Yoga is a type of sport that is more popular among women in life. It does not require special equipment or a strong body. As long as you persist in it for a long time, you can achieve the desired effect in the end. This is also the reason why the yoga studios in gyms are crowded after get off work. In yoga, every movement has its unique effect, so what is the use of half spinal twist yoga?

Sit on the yoga mat with your upper body perpendicular to the ground, your legs together and stretched forward, and your legs close to the ground.

Lift your left leg, step over your right leg, and place it on the outside of your right knee. Keep your left foot on the ground with your knee facing the ceiling. Keep your right leg close to the ground and hook your instep back to stretch your leg ligaments. Keep your hips straight and close to the ground.

Put your left hand on your left knee, adjust your breathing, and as you exhale, twist your body to the right from the waist and turn to the back. Put your right hand on the back of your body, look back, relax and open your shoulders, keep your shoulders in a straight line, fully expand your chest, and look to the ceiling with your head.

With each exhalation, deepen the range of the body twist. Maintain this for a few breaths, then slowly return to the normal position and do the other side of the exercise.

Precautions

During the exercise, ensure that the spine is perpendicular to the ground and twists in a straight line. Do not arch your back. Use the waist as the axis when twisting. Twist the upper body backward with the waist. Do not tilt other parts of the body. Press the sitting bones against the ground and do not lift them up due to the twisting. Keep the hips forward.

Lightly support your body with your hands behind you, don't put your center of gravity on your hands, and feel your body moving upwards. Don't shrug your shoulders or bend them inwards.

Benefits of Asanas

Spinal twisting squeezes and massages the spine and surrounding nerves, which is very beneficial to the spine and nervous system.

Twisting the waist and abdomen can help reduce excess fat in the waist and abdomen, achieving the effect of body shaping and fat reduction. At the same time, it can massage the abdomen well and aid digestion.

Spinal twisting helps improve adrenal secretion, adjust endocrine and metabolism, and is beneficial to the kidneys.

It can improve physical fatigue and relieve spinal discomfort, while also exercising the back, shoulders, hips and legs to improve body shape.