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Ardha Matsyendrasana Yoga with Steps, Benefits and Variations

Ardha Matsyendrasana Yoga with Steps, Benefits and Variations

Posture : Ardha Matsyendrasana or The Half Spinal Twist Pose

Translation : Ardha means half. Matsyendra is one of many Siddhas or masters who where accomplished Yogis mentioned in the medieval Yoga text the Hatha-Yoga-Pradipika. This posture posture is traditionally called the Spinal Twist because the spinal column is twisted gently.

Pronunciation : ard-ha-mat-syen-drah-sa-na

Difficulty : Level 4

"Keeping the abdominal region at ease like the back, bending the left leg, place it on the right thigh; then place on this the elbow of the right hand, and place the face on the palm of the right hand, and fix the gaize between the eye-brows. This is called Matsyendraposture."

Instructions :

Sit in any comfortable cross-legged position.
  1. Straighten the legs out in front. Bend the right knee and bring the heel of the right foot close to the left hip.
  2. 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.
  3. 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.
  4. 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.
  5. Repeat the posture the other side by reversing directions 2-6.

Comments :

The Half Spinal Twist 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.

Duration / Repetitions :

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 of Ardha Matsyendrasana or Half Lord of the Fishes Pose :

  1. It tones and strengthens up abs and obliques
  2. It is a really very effective in toning up your abs and obliques since this makes its effect on the abs and the obliques part of the body and can be used to strengthen or to warm up before going for vigrous excercise for abs and obliques.

  3. It Stretches and energizes your spine
  4. It also makes do some job on your spine which will streaches and energize your spine and relives its pain and makes it flexible and strong.

  5. It Opens up the shoulders, neck, and hips
  6. Working on your shoulders, neck and hips, Ardha Matsyendrasana opens up or remove the stains which will make your body feel totally relived or less tense.

  7. It also Increases flexibility, especially in your hips and spine
  8. The practice of this posture inculdes the flexibility of your body and it will surely increase your flexibility of your body, especially in your hips and spine and helps the muscle there to strenthen up.

  9. It Cleanses your internal organs
  10. Regular practice of Ardha Matsyendrasana posture will Improves your digestion and elimination of wastes. It Relieves the symptoms of backache, fatigue, menstrual discomfort and sciatica. It helps in Stimulating liver, heart, lungs, kidneys and spleen. It also Releases excess heat and toxins from your organs and tissues.


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