Stomach, kidney, and liver complaints - Part 1
The Spinal Twist is perhaps one of the the bulk difficult asanas in this book but to write a chapter on stomach complaints without mentioning this posture will be tantamount to sacrilege, so I will describe it in three simple sections, and at the end will describe a simplified version of the posture for my readers who find the Spinal Twist a little beyond them. Spinal Twist 1. Sit down on the floor, spine straight, legs outstretched and feet together. Raising the right leg place it against the outside of the left knee with the sole firmly on the floor. Stretch out your left arm and place your fingers on the toes of your right foot. Thirdly, place your right arm around the back of your waistline as far as you can, so that your outward facing palm rests on your left hip bone. At this stage please look at figure 48 in which I have demonstrated the correct position. (Page 151.) This is the first stage of Ardha-Matsendrasana. It is advisable to practice the correct movements of the arms and legs before proceeding to the next stage. Remember that your spine must be held straight and your head up throughout this exercise. Slouching will not only spoil the look of the posture but will drastically decrease its a lot benefits, so it's as well to perform this exercise before a mirror and check your posture at each stage of the proceedings. Having arrived at the position as illustrated in figure 48 take a slow and deep breath via the mouth, hold the breath for an instant, and while you exhale turn first your head, then your shoulders, and then your back towards the right. Slowly please, and when your lungs are completely empty you will rind you could turn just a fraction more to the right. Remain thus for as long as you comfortably can. When the impulse to inhale returns do so and at the same time very slowly unwind until you're once more in the position in figure 48. When you have mastered this first stage of the Spinal Twist proceed to the next. 2. Assume the first stage of the posture which by now would be familiar to you, bat this time bend your left leg until your heel touches your right buttock. The hands should be in the same position as before. I have demonstrated the correct position in figure 49, page 151. Again take a slow deep breath via your mouth, pause for a second holding your breath and, while exhaling, slowly resort to the right as far as you possibly can, making a slight extra effort when the lungs are completely empty. Remain thus for as long as you find comfortable, and try to exert as much pressure as possible at the height of the lateral twist. When the impulse to inhale appears do so and at the same time slowly and gracefully unwind. After a slight pause inhale again, and while exhaling turn again to the right, returning to the starting position when the impulse to inhale appears. Lie down after this and relax for a few moments, taking a few deep recovery breaths before sitting up to try stage three of the Spinal Twist. 3. In this third and final stage you assume the second pose as in figure 51 but instead of placing your left arm outside the left knee you place it inside as I have demonstrated in figure 50. Impossible did you say? Not if you practice. Do it slowly like this. Raise your left arm, place the point of your left elbow on your right knee and very slowly glide it along the right side of the right leg until your fingertips either touch the floor or else you could grasp your ankle as in the illustration. The purpose of this last movement is to keep the muscles of the spine rigid on one side while those of the other are subjected to the lateral twist. It is this third and final movement which is the the bulk important one though the mere altering of the position of an arm might seem, at first glance, to be of slight importance. When you could perform this exercise you will feel the huge difference between stage 2 and stage 3 of this posture. Having successfully assumed the correct pose at stage 3, again inhale slowly and deeply via the mouth, turn slowly to the right as you exhale, exert as much extra pressure as you could at the end of your exhalation and after holding the pose immobile for as long as you could slowly return to the starting position. Repeat the twist and then lie down on the floor and relax. When you're rested repeat all movements with legs reversed. Complicated? Yes, I’m afraid it's at first, but once you master the movements you will find it's likely to become one of your favourite asanas. It is beautiful to look at, and when I explain the advantages of this lovely asana you will surely want to keep practicing it until you could perform it to perfection. And I assure you that it appearance somewhat more snarled up on paper than in practice so study the illustrations carefully, one stage at a time, and check your posture before a mirror. I have known a lot people learn this posture in one or two lessons, but do not be discouraged if you take a little longer. Hurry is a word which is left entirely out of the Yoga vocabulary. Ardha-Matsendrasana primarily affects the adrenal glands which are situated above each kidney, thus sending them a richer supply of blood. Thus lethargic kidneys are toned and the posture also advantages a congested liver and spleen. Because it calls into play the deep muscles of the dorsal and lumbar region, the spine is strengthened and made more flexible. People with lumbago should also practice it as it brings respite from this and allied complaints, and those with constipation and digestive problems would also gain much respite from practicing and perfecting the Spinal Twist. Nerves and ligaments of the spine arc subjected to a healthy pull, and the spinal nerve roots and sympathetic system are toned so that this posture beneficially affects the entire organism. As though all these advantages were not ample this posture confers on all who practice it the grace and flexibility of a ballet dancer. In figure 51 you will observe a posture which is similar to the Spinal Twist with the exception of the upraised right arm. The right arm is held with the upturned palm at shoulder level instead of being wound round the back of the waistline. This variation of the Spinal Twist is known as the SPHINX, and the exercise may be practiced thus as a variation of the more strenuous one just described. And for those of you who find the Spinal Twist just that much too difficult, here is a similar asana which will consult almost all the benefits, but to a slightly lesser degree. This exercise is called VAKRASANA or in English THE HALF TWIST. |
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