Half Spinal Twist Variations

These variations increase both the rotation of the spine and the stretch in the abductor muscles on the outside of your thighs. Only practice them if you can keep your back, neck, and head upright.

Start with

 

Wrist Grasp Advanced

Starting from Intermediate Half Spinal Twist Step 3, take your right arm through the space between your left knee and your right leg. Hold your left hand or wrist. Hold with slow abdominal breathing for up to 2 minutes. Repeat on the opposite side. Relax in Child’s Pose.

Ankle Clasp Advanced

Starting from Wrist Grasp (see left), take your left foot closer to your hip. Place your left arm against your back, and try to hold your left ankle. Hold your right knee with your right hand and use your right arm as a lever to help you to twist to the left. Breathe slowly and hold for up to 2 minutes. Repeat on the opposite side. Relax in Child’s Pose.

Start with

 

 

Full Spinal Twist Advanced

This is Purna Matsyendrasana or Full Spinal Twist. Starting from Lotus Step 2, lift your left leg and catch hold of your left foot with your right hand. Keep your left arm behind your back. Turn your head to the left and look over your left shoulder. Hold for up to 1 minute with rhythmical breathing. Slowly release first your head, then your spine. Repeat on the opposite side, then relax in Child’s Pose (see p191).