Ardha Matsyendrasana Pose for Yoga Twist Sequence

Video Transcript

"This next pose can be a very powerful hip opener and a twist. It's the final pose in our series so we'll really go for it. So, start by bringing your right knee to the floor in front of you and then take your left foot outside the right leg. Now, if when you do this, there is like no way or you find that you're way lifted up on the hip and you just can't get your left hip down to the earth, then it's fine to straighten the right leg. You should find that then you can get the pelvis more level and square. So, either right leg straight or right knee bent. Pelvis roots down and in order to even get that first you have to hug the mid-line. So, you hug in with your legs and then scoop the tail bone and root the pelvis down evenly. Good. Now we are going to twist toward the left. So, you hold the left knee with your right hand, take your right finger tips behind you on the floor, and with your inhalation lengthen your spine, with your exhalation twist. Again, inhale and lengthen and exhale twist. We'll do that a few more times. Inhale and lengthen. Exhale and twist. If you like you can take the knee outside or the elbow outside the knee inhale and lengthen your spine and then exhale twist. Then to come out come all the way back to center and release. You can repeat on the second side."