INNER SKY YOGA PRACTICE

SPINAL TWIST: Ardha Matsyendrasana

Musculoskeletal Purpose: The Spinal Twist gives a deep relaxation and opening to your entire trunk. When your spine is rotated, the vertebral disks receive a deep massage, helping to relieve back pain and stiffness. In addition, it stabilizes, normalizes, energizes and relaxes the nervous system, glands and organs.

CORE ALIGNMENT
Begin with Core Alignment for Staff
BEND right knee
PLACE right foot alongside inner thigh
REST hands lightly on knee

CORE BREATHING
INHALE & as you slowly EXHALE
    RELEASE a deep sigh
    BEGIN ujjayi & dirgha pranayama
    RELAX into steadiness and comfort

CORE STRENGTH
INHALE & as you slowly EXHALE
    ENGAGE inner thighs
    LIFT pelvic floor
    LIFT abdominal core
    LIFT sternum
    ROLL scapulae up, back & down
    SMILE easily


ENTRY & HOLDING - SPINAL TWIST

INHALE & as you slowly EXHALE
    ROLL left sitz bone forward
    PULL right sitz bone back
    FACE forward with torso
INHALE & as you slowly EXHALE
    ROTATE waist, belly, and chest to right
    ROTATE shoulder girdle, neck & face
INHALE & as you slowly EXHALE
    HOOK left elbow lightly around knee
    PLACE right hand easily on floor behind in a position of ease
    EXTEND left leg out through heel
MAINTAIN UJJAYI & DIRGHA PRANAYAMA
    SUSTAIN core strength & alignment
    LENGTHEN gently into edge of comfort
    SMILE softly
    RELAX & HOLD steady & comfortable

RETURN
INHALE & as you slowly EXHALE
    RENEW CORE
    LIFT right hand up
    ROLL forward on right sitz bone
    ROLL back on left sitz bone
    ROTATE waist, belly, chest,shoulder girdle, neck & face to center
    REST right hand on knee
INHALE & as you slowly EXHALE
    RELEASE a deep sigh
    RELAX into steadiness and comfort

REPEAT to opposite side