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Ardha Matsyendrasana

In Sanskrit, Ardha means "half," Matsya meaning "fish," Indra means "king" and Asana means "pose" or "seat." This Asana translates to Half Spinal Twist Pose. This Asana provides a supple spine to the practitioner while detoxing the body among many other benefits.

Practice

Preform Dandasana or staff pose.

Inhale bending the right leg and place the right foot flat on the floor on the outside of the left knee.

The toes of the right foot should face forward.

Exhale, bending the left leg and bring the heel around to the right buttock.

Inhale bringing the right hand to the right buttock with the fingers pointing away from the body, while the left elbow is placed at the outside of the right knee.

Exhale twisting the torso while looking over the right shoulder, with the left hand as you twist, turn the palm to the left and bring the hand to the left knee or right foot.

Use the left arm as a lever against the right leg to twist the trunk as far as possible without using the back muscles.

Inhale the back of the right hand between the shoulder blades with the finger pointing up.

Do not Strain.

Exhale and return to center.

Preform this Asana on the left side.

Duration

Hold the final pose gradually building up to 1 - 2 minutes per each side of the body or up to 30 breaths.

Sequence

This Asana is preformed after Forward Folding Asanas and Back Bending Asanas are preformed.

Awareness

While practicing bring your awareness to Svadhisthana Chakra.

Precautions with Ardha Matsyendrasana

Women more than two months pregnant should avoid this practice.

Anyone suffering from peptic ulcer, hernia or hyperthyroidism should only practice this pose under expert guidance.

Anyone with sciatica or slipped disc may benefit from this Asana, but is it highly suggested to practice under the guidance of an experienced Yoga teacher.

Benefits of Ardha Matsyendrasana

Simultaneously elongates the muscles on one side of the back and abdomen while contracting the muscles on the other side.

Tones the nerves of the spine, makes the back muscles supple.

Relieves lumbago and muscular spasms.

When practiced with care, provides benefits for mild cases of slipped disc.

Massages the abdominal organs, alleviating digestive ailments.

Regulates the secretion of adrenaline and bile and is recommended in the Yogic management of diabetes.

Under special guidance it is used for the Yogic management of sinusitis, hay fever, bronchitis, constipation, colitis, menstrual disorders, urinary tract disorders.

This practice is also referred to as