i"The principle of Ardha-Matsyendrasana and of other spine-twisting asanas is the use of the legs as fulcrums or levers so that the pull of the arms on the two upper corners of the rib box can bring the spinal twist to its maximum potential. The value of the twist is that it exercises, adjusts and rejuvenates the spine, and that it stimulates all the organs of the trunk to better health."
(from "Yoga Postures for Health", compiled from articles in the 1956-59 Self Realization Magazine)
Half Spine Twisting pose improves blood circulation around the spinal nerves, veins and tissues. It increases flexibility of the entire spine and range of motion at the hip joints, helps alleviate back pain caused by lumbago, kyphosis, scoliosis and arthritis. Twisting improves digestion, relieves flatulence and strengthens the abdominal and thigh muscles while providing a tremendous stretch for the illiotibilal (IT) band.
So how come we only do 1 set of this fabulous pose? Bikram might say he ran out of time- but we think it's just so great that only 1 set of it does the job. ;)
How to do:
Especially if you practice Bikram yoga daily (shout out to our Revolution Challengers!!) it's critical to replenish your electrolytes and fuel your body with all the nutrients it needs. One of the most delicious ways to do that is by eating plenty of hydrating fruits and veggies. Here's one of our favorite go-to recipes, full of leafy greens and citrus. "Pro" tip: double the ingredients and keep the extra salad in the fridge for lunch tomorrow!
Ingredients for 2 servings
4 cups kale, thinly sliced in ribbons
1 can chickpeas/ garbanzo beans
1/2 avocado (use other 1/2 for garnish)
1 grapefruit, sectioned then cut in chunks
Tahini Citrus dressing:
1-1 1/2 Tbsp creamy tahini
1 tbsp apple cider vinegar
1-2 tbsp lemon juice
1 tbsp maple (or agave) syrup
a few pinches black pepper
a few pinches cayenne (more if you like it spicy)
a pinch of sea salt
water if needed to thin it out
1. Add dressing ingredients to small bowl, whisk together.
2. Rinse your greens. Pat dry between paper towels and chop.
3. Rinse beans and toast briefly on a frying pan (optional)
4. Dice avocado, add to greens bowl. Set aside 1/2 of it sliced for garnish.
5. Add dressing to greens bowl and toss well.
6. Fold chickpeas and grapefruit chunks into greens.
7. Serve right away, or refrigerate covered for up to 3 days.
Adapted from the recipe at https://www.popsugar.com/Kale-Chickpea-Power-Salad-sweet-tahini-dressing-26959938
“I took my first Bikram class in January of 2011. I did 20 classes in 2 months and was hooked. I worked as a Karma yogi for a few years at another local studio, which allowed me to maintain a steady practice regardless of finances. In 2014 my practice began to take a back seat after a significant life change and although I would hear the call to the hot room from time to time and find myself sweating it out periodically over the years, It wasn’t until this last summer ‘17 that I decided it was time to make yoga a priority again.
“I had been experiencing worsening shoulder pain as a result of a car accident and years of repetitive stress due to an active job and lifestyle in general. When I came back to the St Johns studio in August, I was in excruciating pain, sleeping less than two hours of broken sleep a night and let’s just say, my mood was suffering as a result. After 5 months of regular practice, I feel energized, my skin is softer and clearer, I am sleeping almost through the night which I classify as a miracle, and my overall mood has improved significantly.
“Because, this time around, I am focused on nursing my bum shoulder, I spend my time in class focusing on the details of each step of every posture and what that means for my body that day. With a few minor adjustments and a lot of hard work I feel myself becoming more balanced and stronger every day. Even if my shoulder or whathaveyou don’t do what I wish they could, I feel the healing happening and I am excited about that!!
“The mental benefits that yoga provides for me are invaluable. I cope with anxiety and depression that can become severe if I don’t care for myself well. Bikram yoga and the active meditation of participating in class is my number one exercise for good mental health. Let me never forget that again!!”
Bikram Yoga St. Johns' studio owner, yoga-doer and life-lover, Kay D.