Ardha Matsyendrasana or Half Spinal Twist
संस्कृत (name in sanskrit) – अर्धमत्स्येन्द्रासन
Ardha – Half
Matsya – fish
Indra – king
Asana – Pose
Pronounced As – ARE-dah MAT-see-en-DRAHS-anna
Another name – Half Spinal Twist
Style – Hatha
Chakra – Swadhisthna/ manipura /anahata
Repetition – once with each leg on top
Level – Basic
This asana is named after the yogi Matsyendranath. This asana is also called Vakrasana. Vakra means twisted in Sanskrit. Some other names for this asana include the Half Lord of the Fishes Pose and the Half Spinal Twist pose.
How to Do the Ardha Matsyendrasana :
Sit on the ground with your spine erect and your legs stretched out, Bend your right leg put your foot outside of your left knee, right knee will point directly up at the ceiling, then bend your left knee and take your left heel closed to your right hip. Right hand should be behind your spine fingers facing out, Now take deep breathe stretch your left arm up with exhale take you hand down put you left elbow outside of your right knee push your knee towards your left with the help of your left elbow, your left hand fingers facing up, make sure your both shoulders, and right knee in one line,
Health Benefits of Ardha Matsyendrasana :
Helpful in the treatment of diabetes, constipation, spinal Disorders like Slipped disc and Sciatica Good for increasing the flexibility and the function of vertebrae of the spine, Releases stiffness of hip joints, Improves digestion and elimination of wastes
Precautions :
Do not practice this pose during pregnancy and menstruation, should be avoided with Heart, abdominal or brain surgeries, Care should be taken for those with peptic ulcer or hernia, those with severe spinal problems should avoid and those with mild slipped disc can benefit but in severe cases it should be avoided.
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