Ardha Matsyendrasana is important asana for achieving the complete flexibility of the spine. These twisting asanas work on the rotation of all the vertebrae, as well as the hip joint.
Ardha Matsyendrasana asana is named after the great yogic sage, Matsyendranath. Follow each of them with Child’s pose as a relaxing counterpose.
Ardha Matsyendrasana Benefits –
- Helps to improve the flexibility of the spine.
- Helps to tone the roots of the spinal nerves.
- Helps to energize the gastrointestinal system.
- Enhances the functioning of the large intestine.
- Improves the appetite.
- Rotation or twisting of the spine is not a common movement in daily life. By exploring this unusual movement, your mind will also become more flexible and adaptable.
Ardha Matsyendrasana Steps –
For Beginner –
1. Sit with your legs extended straight in front of you and take both arms behind your back. Place your hand’s palms down, with your fingers pointing backward. Breathe rhythmically in the abdomen.
2. Place your left foot flat on the mat outside your right calf. Inhale and lift your right arm straight up.
3. To come into the full pose, exhale, bring your right arm down and push it against the outside of your left leg.
4. Catch hold of the sole of your left foot or3ankle. Turn your chest, head, and eyes to the left. Breathe slowly in your abdomen.
5. Hold for up to 1 minute. Slowly release first your head, then your spine. Repeat on the other side.
For Intermediate and Advanced –
6. Start by sitting on your heels and placing your palms face down on your thighs.
7. Keeping with your palms on your thighs, adjust yourself so you are sitting to the right of your feet, with your buttocks evenly on the floor.
8. Take your left foot over your right thigh, placing it flat on the mat close to your knee. Support your body with your left arm behind your back. Inhale and lift your right arm straight up.
9. To come into the full pose, exhale, bring your right arm down, and push it against the outside of your left knee as you try to catch hold of the sole of your left foot or your left ankle.
10. Turn your chest, head, and eyes to the left. Breathe slowly in your abdomen. Hold the pose for up to one minute. Slowly release first your head, then your spine. Repeat on the other side and relax.
Common Error – Image