spinal twist – Hatha Yoga Ipswich

the eagle pose

September 29, 2025premaria

The Eagle Pose

is named after Garuda, the mythical eagle, who had the beak and wings of a bird but the body of a man.

Garuda Asana does for the arms and legs what the Spinal Twist does for the spine, twisting and squeezing first one side and then the other, to increase circulation to the limbs.
It is an excellent remedy for varicose veins.
Because the leg that supports your weight is bent, this strengthens your leg muscles.

Squeezing your arms and legs together while maintaining the balance improves circulation and develops an awareness of your extremities, right up to your fingers and toes.
Hold the pose, breathing deeply, then repeat on the other side, changing arms and legs.

Trikonasana – the triangle pose

May 11, 2024premaria

Trikonasana, or the triangle pose. The main benefits of this standing posture are to stretch the sides of the body and give a lateral movement to the spine. All standing yoga postures help to ground your energy.

Physical Benefits

Stretches the sides of the body
Stretches the spine laterally
Helps keep the spine elastic
Improves flexibility in the hips and legs
Helps to open the chest
Massages the internal organs
Improves digestion
Amplifies the benefits of the half spinal twist
Improves circulation in the body

Mental Benefits

Steadies the mind
Calms the emotions
Increase empathy and self-awareness

Energetic (Pranic) Benefits

Calms the prana in the ida nadi

Maria doing Trikonasana – triangle pose, May 2007.

Maria doing a spinal twist in triangle, October 2011.

Maria doing Trikonasana, the triangle pose, October 2011.

sitting spinal twist

April 29, 2024premaria

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