1:Sit in any comfortable cross-legged position.
2:Straighten the legs out in front. Bend the right knee and bring the heel of the right foot close to the left hip.
3:Inhale and bend the left knee upward and place the left foot flat on the floor to the right of the right leg with the ankle touching the right thigh.
4:While turning the spine to the left straighten the right arm bringing it around to the outside of the left knee and grasp the left foot with the right hand.
5:Turn your head as far as possible to the left and bend the left arm behind your back. Keep your spine, neck and head aligned and continue to exert effort at turning to the left.
6:Repeat the posture the other side by reversing directions 2-6.
Comments:
The Half Spinal Twist is one of the best Yoga postures for cultivating flexibility and strength in the spine. It sooths stiff necks and upper back tension caused by stress, poor posture, or prolonged periods of sitting in one position.
The alternating compression and release of the abdominal region flushes this area with blood and massages the internal organs. Muscles of the stomach and hips are also toned from repeated practice of the Half Spinal Twist.
Durations/Repetitions:
The posture can be held for as long as you are comfortable. (One repetition consists of performing the posture on each side. Two to three full repetitions should be done at each session.
1:Stand with the feet together and the arms by your sides (see the tad-asana).
2:Focus the eyes straight ahead on a spot midway between waist and eye level and remain focused there throughout this asana. (standing about five feet from a wall would be helpful).
3:Inhale and extend the arms directly in front, parallel with the floor with thumbs touching.
4:Exhale and raise the right knee bending the leg at a 90 degree angle, pause for a moment then extend the leg straight out in front pointing the toes forward.
5:Pause for a moment then swing the leg backward while bending forward at the waist.
6:Breath slowly through the nostrils and make sure the arms, torso and legs are parallel with the floor.
7:Hold the posture for at least 30 seconds and then return slowly to a standing position.
Comments:
The ekapada-asana tones and strengthens leg muscles, improves sense of balance and helps sharpen concentration.
The ekpada requires that you become aware of your body/mind as a whole. As you practice this posture turn the attention away from distractions of the mind and center it on full body-awareness. Continual effort in the ekpada-asana in this way will help cultivate concentration.
The "closed eyes" variation (see below) intensifies the effect of the posture. Instead of relying on a fixed point of vision as an "anchor" the practitioner will cultivate an inner stability. The ekpada-asana also gives strength to the hips and lower back.
Durations/Repetitions:
This posture should be held for a minimum of 30 seconds and can be extended to up to several minutes. Repeat at least twice on each foot.
Variations:
When you can remain in the ekpada effortlessly for at least 30 seconds without wavering or losing balance, try doing it with the eyes closed. This variation makes the posture quite challenging but it increases the benefits as described above.
