Yoga for Hockey: Reclining Spinal Twist (Modified Ardha Matsyendrasana)  x6
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| Ardha Matsyendrasana: Starting Position |
March 12, 2002 
Annabel Griffiths
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Starting Position:
Lying on back, bend both knees, and place feet flat on the floor. Cross the right leg over the left leg, with the bottom of the right knee closely hugging the top of the left knee.
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| Ardha Matsyendrasana: Starting Position |
Place the left hand on top of the right knee, and guide the knees to the floor on the left side of the body.
Final Position:
Turn the head gently to look over the right shoulder, and stretch the right arm along the floor to the right side of the body. (The arm will be at a 90 degree angle from the torso)
Hold the position for at least 60 seconds, using the breath to gently increase the stretch. Repeat on the other side.
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| Ardha Matsyendrasana: Final Position |
Coming out of the posture:
Allow the head to turn back to a neutral position, gently bring the knees back up, uncross the legs and place both feet flat on the floor. Arms are relaxed on either side of the body, before repeating on the opposite side.
Common Mistakes:
Holding the breath - breathe deeply, allowing the breath to fill the torso on the inhalation and releasing slowly on the exhalation.
Shoulder tension - make sure the shoulders are relaxed away from the ears. Ideally,
the shoulders should both remain on the floor.
Forcing the knees to the floor - allow the hand to gently guide the knees closer to the floor, using the breath to increase the stretch. Be gentle!
Facial tension - make sure that the jaw and facial muscles are relaxed. Allow the tongue to rest on the floor of the mouth.
Benefits:
Since hockey players are prone to tension in the lower back and hip area, this posture is ideal directly after a tough practice or game to alleviate stiffness. By giving the body a side twist, this posture increases flexibility in the spine and massages the muscles of the back, while releasing tension in the lumbar region and the hips. The posture provides a subtle stretch to the iliotibial band and stretches the intercostal muscles and the chest area. It also massages the abdominal organs and stimulates the tracts of the major sympathetic nerves. By opening up the body, this posture encourages deep breathing and a lengthening of the spine and torso.
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