Ardha Matsyendrasana

Ardha Matsyendrasana (half spinal twist)

This asana takes its Sanskrit name from the great Yogic Sage Matsyendra. It is one of the yoga poses that rotate the spine. It is the ninth in the sequence of 12 basic postures of hatha yoga.

Ardha Matsyendrasana

Procedure:

• Sit on the mat with both legs outstretched in front of you.
• Bend your right leg place the right foot to the outside of the left knee. The toe of the right foot should point forward.
• Bend your left leg and place the left foot on the mat under the right leg and to the outside of your right hip. The sole of the left foot should touch the right buttock.
• Step the right foot over the left leg and place the sole of the right foot on the left side of the left knee. The sole of the right foot must rest firmly on the mat.
• The right knee should be pointed toward the ceiling.
• Take a deep breath, exhale and slowly raise your left hand over right knee and reach out for the sole of the right foot. In this position, the left shoulder should be to the right of the right knee. Don’t strain.
• Adjust your arm and body position a bit to get more comfortable. In this pose, the whole of the left arm should be in touch with your right leg and your left palm should be hooked under the sole of the right foot.
• When you perform this asana correctly, the left arm will act as a lever to twist the trunk and spine.
• Slowly twist your left arm across your back; the back of the right palm should try to reach for the abdomen or navel button.
• Leverage your left arm to accentuate the twist and gaze over your right shoulder toward the wall behind – this is the final position.
• Breathe normally in this position and remain in it for a few moments.
• Release the grip of the left hand and bring the right hand to the side of the body.
• Straighten both legs, slowly and gracefully, without resorting to jerks.
• Repeat the pose on and twist to the other side of the body.

Beginner’s variation: This is a relatively difficult asana and beginners may find it difficult to achieve the final pose. In such an event –

• Keep the left leg straight instead of bending it.
• If you have difficulty in reaching out for the sole of the foot, you can grasp the ankle or any point on the right shin with the right hand.
• If it is too difficult to bend the left arm across the back, you can place it on the mat behind you.

With time and practice, it will become possible to attain the final position.

Note:

1. It is easy to strain oneself in performing this asana. Flexible legs and legs, a leaner stomach and a supple spine are required to perform this asana. Keep in cognizance your own limitations while attempting this asana and never strain beyond limits.
2. Keep the spine passive to achieve greater flexibility.
3. In the final position, both shoulders should be at the same level.
4. Many people make the mistake of twisting the trunk in the wrong direction.

Breathing: Exhale while grasping the sole of the feet and while getting into the final position. Breathe normally in the final position.

Precaution:

Those suffering from hernia, peptic ulcers and hyperthyroidism are advised not to do this asana.

Though this asana is beneficial for those suffering from back troubles, you should be careful, especially if your problem is severe.

Women should not practice it after two or three months of pregnancy.

Benefits:

Ardha Matsyendrasana is one of the best twisting postures. It exerts a powerful pull on the back and the abdomen. Because of the twisting position, it stretches the muscles and nerves of the back and the spine.

This abdominal twist also has positive effects on the secretion from the various organs in the abdomen, resulting in better digestion and regulation of blood sugar. The small and large intestines also function better, thus helping to overcome flatulence, constipation and many other ailments of the gastro-intestinal system.

Those suffering from constipation are advised to twist to the right side first and then go on to the left. An initial twist to the right activates the nerves associated with the colon, thereby helping to bring about easy bowel movement.

This asana has been found to be beneficial in the treatment of backache, neck ache as well as stiffness of the spine.

Ardhya Matsendryasana brings about an almost instant release of tension. If done for long periods of time it leads to a wonderful sense of relaxation and introspection.