Demi-Seigneur des Poissons
Ardha Matsyendrasana
AR-dah maht-see-en-DRAHS-ah-nah
Une torsion assise profonde qui energise la colonne vertebrale et stimule la digestion.
Comment faire Demi-Seigneur des Poissons
- Asseyez-vous avec les jambes etendues
- Pliez un genou et placez le pied a l'exterieur de la cuisse opposee
- Enlacez le genou avec le bras oppose
- Ou accrochez le coude a l'exterieur du genou
- Pivotez vers le genou plie, placez la main arriere derriere pour le soutien
Benefits
- Improves spinal rotation and thoracic mobility
- Stimulates the digestive system and abdominal organs
- Stretches the shoulders, hips, and neck
- Energizes the spine and relieves stiffness
- Can help relieve mild sciatica and lower back tension
Muscles Engaged
Modifications
- Keep the bottom leg extended straight if bending both legs is uncomfortable
- Hug the knee with the arm instead of hooking the elbow for a gentler twist
- Sit on a folded blanket to elevate the hips and support a neutral pelvis
Cautions
- Avoid with a herniated disc or acute spinal injury
- Use caution during pregnancy; twist gently away from the belly
- Those with sacroiliac joint issues should keep the twist gentle