ARDHA MATSYANDRA ASANA

Matsyandra Asana is named after a very famous yogi from history, who contributed as lot in developing the Hatha Vidya or the science of Hatha Yoga. This pose is given his name because he was known to commonly sit in this position. The word Matsyendra literally means ‘the Lord of the Fishes, as this Asana gives flexibility to the spine. This Asana is one of the most famous spinal stretches in yoga. The full pose or Matsyendra Asana is a very difficult one and requires lot of practice. However, since the health benefits of this pose are so extensive, for beginners an easier variation or Ardha (half) Matsyendra Asana is devised that can be performed by almost everyone. This Asana is also called Half Spinal Twist Pose. This posture is traditionally called the Spinal Twist because the spinal column is twisted gently.

TECHNIQUE

Sit in any comfortable cross-legged position of your choice.

Straighten the legs out in front.

Bend the right knee and bring the heel of the right foot close to the left hip.

Ardha Matsyandra, Asana

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.

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.

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.

Repeat the posture on the other side by reversing directions.

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.

BENEFITS

This Asana 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.