Half spinal twist

  • Sit with the leg stretched out in front of the body, Spine erect.
  • bend the right leg and place the right foot flat on the floor on another side of the left knee.
  • Right toe facing forward.
  • Bend the left leg and bring the foot towards the right buttock.
  • Grasp the outer edge of right ankle with left palm ( in case of stiff muscles hold wherever you left palm reaches) so that right knee is close to the left armpit.
  • slowly by keeping back as straight a’s possible start twisting to the right.
  • look over the right shoulder without straining the back and neck.
  • Bend the right elbow and place the arm on the lower back.
  • Reverse the movement to release the posture and repeat on another side.


Exhaling acquire the posture stay in suspension or do shallow breathing.

Inhaling release the posture.

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  • Avoid during pregnancy and menstruation.
  • In the case of peptic ulcer, hernia, hypertension and cardiac ailments
  • sciatica or slipped disc.
  • spinal injuries.


  • It tones the back muscles
  • Reduce muscle spasms & the tendency of adjoining vertebrae to develop inflammatory problems and calcium deposits.
  • It massages the abdominal organs and activates or regulate the secretions of the adrenal gland, liver, and pancreas improve digestion and good for kidneys.
  • tone the waist and pelvis region.
  • Blood circulation increases in reproductive and excretory organs.


Nisha YadavΒ ( Yoga expert )

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