Ardha Matsyendrasana (Half Spinal Twist Pose) for Runners

Ardha Matsyendrasana (Half Spinal Twist Pose) for Runners

Yoga is an ideal complement to running. Stretching and strength that it provides have great physical and mental health benefits for the performance of runners. For example, it decreases the impact on the muscles, tendons and ligaments, leading to a lower risk of injury, a reduction of muscle pain and faster recovery. Besides this, this ancient tradition is known to reduce stress, increase concentration and give us greater ability to persevere.

It makes us more aware of our body, to treat it with care and respect, and it allows us to be in the present and enjoy the process and not just the results. It has the dual role of giving us inner peace and inner strength to run long distances and conquer limits.

A sequence of yoga designed specifically for runners should include postures that strengthen and give a stretch to your calves, hamstrings and hip flexors to have the maximum benefit of doing yoga postures for runners. We encourage you to regularly take a class of yoga with a qualified yoga instructor training in Bali, because this will include exercises to strengthen the muscles of the back, arms and abdomen to improve posture and promote overall performance. Pranayama exercises are recommended to regulate breathing and relaxation while running is essential to revitalize and repair.

Ardha Matsyendrasana (Half Spinal Twist Pose)

  • Kneel, sitting on your legs with straight back. Swipe to the right and keep the right leg bent, passing over left, supporting the foot by the right knee. You must have both sitting bones flat on the floor. Do not sit on the left foot. You can also start practicing this posture with the lower leg stretched.
  • Support your left arm on the ground and plant it next to your column, firm and stretched, palm outwards. Straighten the right well up near your right ear and take it to the left side of the left knee.
  • Turn your shoulders and your head to your left. Use your right arm to deepen the posture; you can leave it pressed against your leg, stretched, causing your body to turn a little more, or if you can, stretch and grab your left foot. The important thing is that your shoulders are aligned for this, the support arm is a great help.
  • Look over your right shoulder. Close your eyes if you prefer. Breathe deeply and with each breath feel your spine to grow with each exhalation. Hold 30 seconds and repeat on the opposite side.


It promotes flexibility of the spine, stretches the shoulders and hips, increases stamina, relieves low back pain and fatigue. It also promotes detoxification, stimulates the digestive organs and improves circulation. It gives us security and internal stability because it stimulates the first chakra and it is also related to the second chakra and fourth chakra.


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