Front View of the Asana
Front View of the Asana

Introduction to Ardha Matsyendra Asana -The Half Spinal Twist Pose

The literal meaning of Ardha implies half. Many Siddhas/ masters who where later became profound Yogis cited Matsyendra in the past Yoga text the Hatha-Yoga-Pradipika. This pose is commonly known as the Spinal Twist because the spinal column /backbone is twisted lightly.
It is pronounced as ard-ha-mat-syen-drah-sa-na or  Ardha matsyendra Asana -The Half Spinal Twist Pose

Benefits of Ardha Matsyendra Asana-The Half Spinal Twist Pose

  • For better flexibleness and strengthens in the spine, the Half Spinal Twist (Ardha-matsyendra-asana) is one among the finest Yoga positions .
  • It not only Provide relaxation to the stiff necks but also releases the upper back tension caused by tension, bad pose, or long periods of time sitting in one place.
  • The alternate cycle of contraction and release of the abdominal muscle area, fill this region with sufficient amount of blood and massages the internal organs.
  • Continual practice of the Half Spinal Twist can tone up the Muscles of the abdomen and pelvic arch and hip.
  • This asana helps to reduce weight of the body
  • You can practice this pose as far as you are at ease level. One repetition of this pose comprises of executing the posture on both the side. You can perform 2 to 3 complete repetitions at each sitting.

Steps for Ardha Matsyendra Asana – The Half Spinal Twist Pose

1.Sit down comfortably in a criss-cross-legged position.

2.Keeping your legs straight out in forward direction, bend your right sided knee and get the heel of your right foot near the left hip.

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3.Breathe in slowly and bend your left knee in upward direction then set the left foot fixed on the base to the right of the right leg with the ankle joint touching on the right thigh.

Front View of Ardha matsyendra Asana -The Half Spinal Twist Pose
Front View of the Asana
Back Ardha matsyendra Asana -The Half Spinal Twist Pose
Back View of the Asana

4.When you turn your spine to the left, try to unbend the right arm bringing it more or less outside of the left knee and hold the left foot with the right hand.

5.Round or turn your head as much as possible to the left side and fold the left arm behind your back. Keeping your backbone, neck and head straight keep trying to exert extra effort for turning to the left.

6.Iterate the pose for the other side by changing instructions from step2 to step 6.

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