Wring out with a twist

wring with a twistWring Out with a twist = Ardha Matsyendrasana

Half Lord of the fishes pose

Toward the end of a challenging sequence, Ardha Matsyendrasana is the pose I am looking forward to, is a must pose at the end of my each Vinyasa flow practice.

It can be tempting to relax and use the twist as a way to wind down. The real essence of a twist is not the shape of the pose, which can seem fairly easy to assume. It’s the action of twisting that brings benefits—the contracting of your torso muscles, the elongating and rotating of your spine, the deepening of your breath.

Work consciously step by step to get many benefits from Ardha Matsyendrasana. It will stretch your outer hips and thighs and open the front of your shoulders and chest while building up strength in your upper-back muscles

Movement Skeletal Joint Action:

Spine: Rotation toward top leg

Front arm : Neutral Scapula, Shoulder abduction, elbow flexion

Back arm : Shoulder extension, elbow extension, wrist dorsi flexion

Top Leg : Hip flexion and adduction, knee flexion.
Bottom Leg : Hip flexion, external rotation and adduction, knee flexion; ankle plantar flexion
step of the muscle movement.
On your inhalations, find length in the spine; on your exhalations, turn deeper. Imagine your spine is a spiral staircase, and go up one step at a time, starting with the bottom step, or your lower back.
Neck: Sternocleidomastoid
Spine: concentric contraction to maintain extension against pressure of arm
Spine extensots to rotate spine toward leg, internal oblique, erector spinae, external oblique, rotatores, multifidi in bottom leg side, spelenius capitis in top leg side.
Passively Lengthening the spine.
External oblique, rotators, multofidi, sternocleidomastoid in top leg side, internal oblique, erector spinae, splenius capitis, latissimus dorsi in bottom leg side.
Front arm contralateral to top leg ; concentric contraction
To stabilize humeral head: rotator cuff
To maintain placement of scapula on rib cage: Rhomboids
To extend arm against leg: Posterior deltoid
To extend elbow: Biceps brachii
Back arm concentric contraction
To stabilize humeral head: rotator cuff
To keep scapula placed on rib cage and resist adduction of this scapula : Serratus anterior
To extend shoulder and elbow: Triceps brachii
Top Leg Concentric contraction
To flex and adduct leg: Adductor longus and brevis, pectineus
Passively lengthening: Piriformis: superior and inferior gemellus; obturator internus and externus: quadratus femoris; gluteus maximus, medius, minumus.
Bottom leg Concentric contraction
To externally rotate hip: Obturator internus and externus, quadratus femoris, piriformis, superior and inferior gemellus
Passively lengthening: gluteus medius and minumus.
To externally rotate and flex hip and knee: Sartorius
To flex knee: Hamstrings
To flex and adduct leg: Adductor longus and brevis
To Set It Up:

  1. Sit with both legs straight in Dandasana.
  2. Cross your right foot over your left thigh and place it on the floor outside your left knee.
  3. Fold your left leg in, with your foot outside your right hip.
  4. Hold your right knee with your left hand, and place your right hand on the floor diagonally behind you.
  5. Lift your left arm high. Twist the torso as you draw your elbow down on the outside of your right thigh.

Finish: Patiently explore this pose, mindfully adjusting with each breath. Take several deep breaths. Slowly unwind on an exhalation, and try your second side.
Elements of Practice: Go Slow with the breaths. Take several breaths going into this demanding twist, and take a few more breaths to go deeper. After you release the tight grip of the twist, pause to feel the effects. You’ll probably find that you’re more aware of how you feel, physically and emotionally.
Enjoy practise..
 
Angel Chong Wai Fah
200 vinyasa flow ( weekend )
 
 

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