sitting spinal twist

Ardha-Matsyendrasana or the sitting spinal twist.   

(literally Ardha stands for half = half spinal twist).

There are many benefits to this posture, but the most important is that the entire length of the spine receives a lateral twist in both directions – first to the left and then to the right.
 

Physical Benefits

• Increases flexibility in each vertebrae of the spine, from the base of the spine through the neck
• Stretches the back muscles and hips
• Massages the abdominal organs, helping to relieve constipation
• Breathing becomes more rapid, speeding up circulation and creating an aerobic effect
• Brings more blood flow to the spine

Energetic (Pranic) Benefits

• Helps rouse the Kundalini Shakti

Mental Benefits

• Brings peace of mind
• Helps to cure nervous disorders