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Ardha Matsyendrasana (अर्ध मत्स्येन्द्रासन)
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Ardha Matsyendrasana (अर्ध मत्स्येन्द्रासन)

Yoga Practice Name

Ardha Matsyendrasana (अर्ध मत्स्येन्द्रासन)

English Name

Half Lord of the Fishes Pose

Description and Steps

Description

Ardha Matsyendrasana, or Half Spinal Twist Pose, is a seated spinal twist asana that increases spinal flexibility and stimulates internal organs. It is one of the most effective twisting poses in yoga and is often included in Hatha Yoga practice.

Steps to Practice

  1. Start in Dandasana (seated with both legs extended straight forward).
  2. Bend the Right Knee: Place the right foot on the outside of the left thigh, keeping the right knee pointing upward.
  3. Fold the Left Leg: Bend the left leg and bring the left heel near the right hip (optional: keep the left leg extended if folding is uncomfortable).
  4. Twist the Torso: Inhale, lengthen the spine. Exhale, twist to the right from the waist.
  5. Arm Placement: Place the right hand behind the back for support. Bring the left arm over the right knee and hold the right ankle or clasp the thigh.
  6. Gaze Over the Right Shoulder: Keep the spine tall, and turn the neck gently with the twist.
  7. Breathe Deeply: Hold for 30 seconds to 1 minute, breathing evenly.
  8. Release Gently: Inhale to unwind the twist, and return to Dandasana.
General Benefits
  • Improves spinal flexibility and mobility.
  • Stimulates digestive organs, aiding digestion and detoxification.
  • Tones abdominal muscles and massages internal organs.
  • Relieves back pain and stiffness in the spine.
  • Opens the chest and improves lung capacity.
  • Helps manage diabetes by stimulating the pancreas.
  • Balances the nervous system and reduces stress.
  • Enhances blood circulation around the spinal region.
Cautions-Limitations-Contraindications
  • Spinal Issues – Avoid if you have severe spinal injuries or slipped disc.
  • Recent Abdominal Surgery – Not advised post abdominal or hernia surgery.
  • Pregnancy – Not recommended during pregnancy due to twisting pressure.
  • Peptic Ulcers or Hernia – Avoid or practice only under expert guidance.
  • Sciatica or Slipped Disc – Caution required; consult a doctor or teacher.
  • Elderly or Inflexible Practitioners – Modify with props or limit the depth of the twist.
Complimentary Practice
  • Paschimottanasana – Deep forward bend to release the spine after twisting.
  • Bhujangasana (Cobra Pose) – Opens the front body and balances spinal movement.
  • Dandasana – Establishes alignment and strengthens the back.
  • Supta Matsyendrasana – A supine spinal twist to gently stretch and relax.
  • Setu Bandhasana (Bridge Pose) – Supports the spine and improves flexibility.
Similar Practices

1.Vakrasana, 2.Bharadvajasana, 3.Marichyasana II, 4.Parivrtta Janu Sirsasana, 5.Parivrtta Trikonasana

Practice Keynotes
  • Warm-Up Required: Prepare the spine and hips with gentle stretches and twists.
  • Spinal Alignment: Keep the spine upright and lengthened throughout the twist.
  • Breath Awareness: Inhale to lengthen the spine; exhale to deepen the twist.
  • Gentle Entry: Avoid forcing the twist—let the rotation happen naturally.
  • Hip Grounding: Keep both sitting bones rooted evenly on the floor.
  • Balanced Practice: Repeat on both sides for symmetry and balance.
Yoga Asana Type
Practice Level
Hatha Yoga Sutra

GS: 2.22 / HYP: 1.27 / SS: 3.73

Video