Ardh Matsyendrasana – Half Spinal Twist Pose

Introduction

In Sanskrit, Ardh means ‘Half’ and Matsyendra is the name of the great sage who first taught this yoga to his students. Hence, the name ‘Ardh Matsyendrasana’.

This pose is helpful to make the spine flexible and involves the twisting of spine from side to side.

How to perform Ardh Matsyendrasana?

1. Sit erect on one corner of your yoga mat with legs straight in front.

2. Bend the left leg and bring it below the right leg and place it beside the right hip.

3. The heel of the left leg should be beside the right hip.

4. Bring the right leg over the top of the left leg thigh and place it close to the left hip.

5. Place the left hand on the right knee and the right hand behind you.

6. Twist your waist, shoulders and neck towards right.

7. Your sight should look over the right shoulder.

8. Hold on to this position with spine erect and breathe slowly.

9. Once you are done holding on to this position, slowly exhale and release the right hand from the back, release the waist, then chest and neck. Sit straight in the original position.

10. Repeat this process for the other side.

Duration of Ardh Matsyendrasana

Ardh Matsyendrasana should be done in a set of 3 to 4 times. Each time the pose should be repeated for both the sides for 5 to 10 seconds.

Do not stress while practicing the asana. Keep it comfortable and increase your time slowly with practice.

Benefits of Ardh Matsyendrasana

1. It helps in curing muscular pains of the back and improves the elasticity of the spine.

2. This asana also massages the muscles and organs of the abdominal region.

3. It helps in curing lumbago.

4. The asana relieves trouble from constipation and dyspepsia.

5. It helps to tone the nervous system and vertebrae of spinal column.

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