Hot Yoga Pose Forums > Ardha Matsyendrasana: Half Spinal Twist
I believe this pose is a work in progress for my to grab the knees especially when my right leg is over. My hips need opening and squaring down to the mat. Using the cue of feeling the hips squared as Rhonda has mentioned in previous classes has helped me be mindful of this. I also like the cue of “stomach in” as Steph has mentioned, which does provide more mobility to twist .
Using the eyes is also key because where the eyes go the body goes, so the twisting does keep going as my eyes move but I have to do it slowly focusing on one spot at a time to avoid a “dizzy” feel as Melina mentioned. Yes I agree with Jeanne about the vestibular system and “crystals” in the vestibular canal. Keep these balanced and it will help with vertigo.
maria
I agree with all above the stomach in cue is a total gamechanger, for me it keeps my spine straighter and adds a whole lot of twist. I think that removing the kickstand may be in the future because its starting to give me a stuck feeling on the days where grabbing my knee is easy and simple.
Paula
I agree with the sucking the stomach in cue and how helpful it is. Actually, it helps me level out my collarbones too. I also find it super helpful to always take a moment to check that both of my hips are on the ground, there are definitely days when both aren't there and I appreciate when teachers prompt me to check that and keep my hips healthy and in alignment.
Pamela
I will also check out that book--I like the idea of strengthening the eye muscles. My challenge is to keep my hips on the floor--the author mentions this in the book. If the hip of your bent leg raises up off the floor mid-pose you can readjust by advancing your hip forward. I love the imagery of wringing out a sponge in terms of releasing toxins.
irenem
I am still working on getting the pose right with the bent knee-I don't have have bad knee, but my hips are tight and i cant get both hips down and prefer to make sure my spine is straight. Like the twist so much!
Irina
Love this pose. I feel everything just open up. It's a great way to finish the back series. I love having a mirror behind me and to the side to I can continue to twist myself further.
Erica
I love it, too, Erica! I especially love hearing all those little snap crackle and pops in my back and hips - nothing violent and certainly no pain, just a satisfying feeling of all those little puzzle pieces popping back into place, physically and even emotionally; I always want to sigh and smile after this pose!
Rhonda Uretzky, E-RYT
I love this pose! I have finally been able to really ground my hips, foot and leg. I think by doing this it makes my hip grounded and exactly where they should be. Suck the stomach in, which helps widen collarbones and levels my shoulders - I have a tendency to “pull”my shoulder around while I twist - how can i make that stop happening? The twist and body aligning and the scrumptious snap crackle pops - Yes Please!
Lisa N
Lisa, ease your opposite shoulder around your body when you twist - recall a cue you may sometimes hear in my class which is, "get your shoulder out if your line of vision." The moment you catch a glimpse of it, ease it back again. This will twist your body easily rather than "pulling: the shoulder.
Rhonda Uretzky, E-RYT
I feel that wringing out my body when sucking in stomach similar to Stephanie. Love the twist and stretch. Almost feels regal turning and letting your eyes follow your body.