The Complete Guide to Full Spinal Twist Pose (Poorna Matsyendrasana)
Yoga offers a variety of poses that are good for the body, mind, and soul, and it is a profound journey of physical and self-discovery. One of these is the Full Spinal Twist Pose, or Poorna Matsyendrasana in Sanskrit. This revitalising pose helps with digestion, cleansing, and general vitality in addition to strengthening and stretching the spine. We’ll go over how to do the Full Spinal Twist Pose, all of its advantages, and the necessary safety measures in this in-depth tutorial.
Steps to Perform Full Spinal Twist Pose (Poorna Matsyendrasana):
- Seated on your mat, with your legs out in front of you, start the pose.
With your feet flat on the mat, bend your knees. - Bend your left knee and place your feet flat on your mat.
- shift your weight slightly to the right so that your left foot’s sole is outside of your right thigh. It should be with your left knee pointing upwards.
- Take a deep breath and stretch your back.
- Breathe out while bringing your right arm to the outside of your left knee and rotating your torso to the left. For support, place your left hand on the ground behind you.
- Exhale and stretch your spine, pushing through your head’s crown.
- Using the strength of your core muscles, gently deepen the twist with each exhalation.
- While holding the stance for 30 to 60 seconds, take deep breaths.
- Breathe out as you slowly unravel from the twist and come back to the centre to release.
- Bend your right knee and twist to the right to repeat the pose on the other side.
Benefits of Full Spinal Twist Pose (Poorna Matsyendrasana):
- Spinal Health: By giving the entire spine a deep stretch, Poorna Matsyendrasana improves flexibility and relieves stiffness.
- Digestive Health: By massaging the stomach organs, the twisting motion promotes better digestion and reduces bloating and constipation.
- Detoxification: Poorna Matsyendrasana posture aids in the process of detoxifying the body by activating the digestive organs and encouraging the removal of toxins.
- Better Circulation: The twist improves circulation and tissue oxygenation by increasing blood flow to the spine and abdominal area.
- Stress Reduction: Doing Full Spinal Twist Pose helps to increase mental focus and clarity as well as mental calmness.
- Strengthens Core Muscles: By using the abdominal muscles to sustain the twist, the core muscles are strengthened, which promotes improved stability and posture.
Precautions and Contraindications of Full Spinal Twist Pose (Poorna Matsyendrasana)
- Warm-Up: To prepare the body for deeper stretches, always start with a little warm-up, paying particular attention to the shoulders, hips, and spine.
- Pay Attention to Your Body: Do not push yourself into the position. Only push yourself to the extent that seems comfortable for your body.
- Adjust as Necessary: You can support your bent knee by placing a folded blanket or pillow under the hip if you experience lower back pain or tight hips.
- Avert Jerky Motions: Avoid making any abrupt or jerky movements that could put stress on the spine or muscles by doing the twist slowly and deliberately.
- Breathing: Throughout the position, keep your breathing deep and consistent. Breathing too deeply might cause tension in the body, so try not to do so.
- Speak with an Expert: Before attempting this posture, check with a healthcare provider or seasoned yoga instructor if you have any current medical ailments or concerns.
Read More: Yoga Teacher Training in Rishikesh
Add the Full Spinal Twist Pose to your daily yoga routine to get its numerous physical and mental advantages. You can harness the transformational potential of this revitalizing asana on your path to overall well-being with patience, mindfulness, and good technique.
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