Say bye-bye to lower back pain with the seated-twist asana. Here’s how you can do it

Don’t let lower back pain hold you back. Try the seated-twist pose or ardha matsyendrasana to stretch your spine and feel relief.

Seated twist pose
Seated twist pose is your go to pose to reduce backache. Image courtesy: Shutterstcok
Team Health Shots Updated on: 9 May 2021, 21:29 pm IST
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Aren’t you tired of sitting in one place and working for hours and hours at a stretch? If your work from home routine has given you a sore spine, then you’ve come to the right place. Because today, we will be decoding the seated-twist pose ardha matsyendrasana.

Here’s what the seated-twist pose can do for you

Here’s how you can do this pose the right way

Also, listen to the audio instructions for the asana here:

1. Sit straight on your mat with your legs stretched out straight in front of you.

Image courtesy: Tejinder Kaur

2. Now slowly, bend both your knees to place the soles of your feet on the floor. Drop your left knee to the side and slide your left foot under your right leg bringing it to the outside of your right hip. The right knee is facing the ceiling.

Image courtesy: Tejinder Kaur

3. Exhale and gently twist your upper body towards the right thigh. You can use your right hand to push into the floor just behind your right hip, placing your left arm on the outside of your right thigh above the knee.

Image courtesy: Tejinder Kaur

4. Do a ‘half pranam’ with your left hand. Bring your torso and right thigh close together.

5. Straighten your spine as much as you can and turn your head to look back over your right shoulder. Look back as much as possible and don’t overexert yourself.

6. Now twist a little more with an exhalation. Do not put all the pressure on your lower back. Instead, distribute the twist evenly throughout the entire length of the spine.

Image courtesy: Tejinder Kaur

You need to stay in this pose for 30 seconds to 1 minute, then release with an exhalation, and return to the starting position, relax, and repeat it on the other side.

We’re sure you’re already feeling the stretch. A godsend for lower-back woes, do give this pose a try at home. 

(With inputs from Grand Master Akshar)

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