Spine Twisting Pose (Ardha Matsyendrasana) is the last posture before the final breathing exercise. If your reason for finding this page is "Back was hurting" or "Spine issues" — both direct quotes from our students — this posture is a large part of why they stayed. After 80+ minutes of systematic work through your entire body, this final twist wrings out your spine like a towel, one last comprehensive compression before you seal everything with Kapalbhati breathing. The benefits of spinal twisting are remarkable: improved spine flexibility, organ massage, digestive support, and one last full compression of the spine before savasana. At Bikram Yoga Darlinghurst, we emphasise perfect form in this posture because poor alignment can strain your back rather than help it. Twist from the bottom of your spine up, never from your shoulders down — that one sentence is most of what perfect form means here. This guide ensures you get maximum benefit from this important finishing posture.
Last posture, on purpose
- Final twist prepares body for closing breathing and savasana
Setup
- Sit up tall with spine straight before beginning twist
- Both sitting bones stay firmly grounded throughout
Twist from the bottom up
- Twist from your lowest vertebrae upward, not from shoulders
- Use back arm as leverage, front arm creates twist
- Keep chin in line with shoulder - don't over-twist neck
Breath inside the twist
- Breathe normally - don't hold breath during twist
What it does
- Benefits include spinal flexibility, organ compression, digestive support
Complete your practice at 185 Oxford Street, Darlinghurst. Call 0449 228 740.