AR
Ardha Padmasana Twist
अर्ध पद्म परिवृत्त
Intermediatetwist
Target Muscles
obliquesspine rotatorship rotators
Benefits (3)
- + Combines hip opening with spinal twist
- + Aids digestion
- + Gentle and accessible twist in lotus
Avoid If (2)
- - Knee injuries
- - Spinal injuries
About
Half Lotus Twist adds spinal rotation to Ardha Padmasana.
Step-by-Step Instructions
1
1. Sit in Ardha Padmasana.
2
2. Inhale, lengthen spine.
3
3. Exhale, twist toward the top leg side.
4
4. Opposite hand on the knee.
5
5. Other hand behind for support.
6
6. Hold 5-8 breaths.
7
7. Return to center.
8
8. Twist other direction.
9
9. Switch legs, both sides.
10
10. Dandasana.