Activity
Half Spinal Twist Pose (Ardha Matsyendrasana)
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 2
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 3
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 4
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 5
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 6
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 7
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 8
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 9
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 10
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 11
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 12
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Nursery
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: KG
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Pre Nursery
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: LKG
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: UKG
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Half Spinal Twist Pose (Ardha Matsyendrasana)
Learning Outcomes
Improves spinal flexibility and posture
Stimulates digestion and detoxification
Opens the chest and shoulders
Strengthens the back muscles
Enhances body awareness and focus
Description Of Activity
Starting Position:
Sit on the mat with your legs extended forward (Dandasana).
Bend the Right Knee:
Bend your right knee and place the right foot flat on the ground outside your left thigh.
Keep the left leg extended or bend it so the left heel rests beside the right hip.
Twist the Torso:
Inhale and lift your left arm up.
Exhale and twist to the right, bringing your left elbow to the outside of your right knee.
Place your right hand behind you on the mat for support.
Spine and Gaze:
Keep your spine straight and shoulders relaxed.
Gaze over your right shoulder.
Breathe and Hold:
Hold the pose for 30 seconds to 1 minute, breathing slowly and deeply.
Release and Switch:
Inhale and gently return to the center.
Switch sides and repeat the same steps on the opposite side.
Variations
Beginner Variation: Keep the bottom leg straight instead of folded.
Arm Wrap Variation: Wrap the left arm around the right knee if reaching the elbow is difficult.
Use a Block: Sit on a folded blanket or block to lift the hips and ease the twist.
Coaching Tips
Emphasize lengthening the spine before twisting.
Encourage students to twist from the waist, not the neck.
Keep both sitting bones grounded evenly on the mat.
Discourage jerky or forced movements; twists should feel energizing, not strained.
Equipment/Material Required
Yoga mat
Optional: folded blanket or cushion (to sit on for comfort)
Yoga block (for hand support)