Yoga Practice Name
Matsyendrasana
Yoga Practice Branch
Ashtang Yoga, Hatha Yoga, Vinyasa Yoga
Practice Level
Yoga Practice Type
Yoga Asana Type
Ashtang Yoga Category
Asana
Hatha Yoga Category
Asana
Steps and Description
- Sit with the legs stretched out in front of the body.
- Bend the right leg and place the right foot flat on the floor on the outside of the left knee.
- The toes of the right foot should face forward.
- Bend the left leg and bring the foot around to the right buttock. The outside edge of the foot should be in contact with the floor.
- Pass the left arm through the space between the chest and the right knee, and place it against the outside of the right leg- Hold the right foot or ankle with the left hand, so that the right knee is close to the left armpit.
- Sit up as straight as possible.
- Raise the right arm in front of the body and gaze at the fingertips.
- Slowly twist to the right, simultaneously moving the arm,
trunk and head. - Use the left arm as a lever against the right leg to twist the trunk as far as possible without using the back muscles.
- Follow the tips of the fingers of the right hand with the gaze and look over the right shoulder.
- Do not strain the back.
- Return to the starting position and relax.
Practice Keynotes
- Knees should be folded correctly.
- Go gently into the final position.
Cautions and Limitations
- Avoid this practice if you are suffering from any back pain.
- Go gently into the final position.
- Don't twist your spine beyond the capacity.
- Avoid facial contortions and excessive shaking of the body.
- Proceed carefully and only under expert guidance.
- At the slightest sign of discomfort, reduce the duration of practice and, if necessary, discontinue the practice for the day.
- Practice should never be rushed.
Contraindications
- People suffering from peptic ulcer, hernia or hyperthyroidism should only practise this pose under expert guidance.
- People with sciatica or slipped disc may benefit from this asana, but great care should be taken.
General Benefits
- Stretches the spine, shoulder, neck and hips.
- Reduces the Stress.
- Strengthens the abdominal organs.
- Improves digestive, respiratory and urinary system.
Benefits for Disease
Depression
Body and Organ Affected
Neck, Shoulder, Elbow, Arm, Chest, Armpit, Forearm, Wrist, Back, Navel, Ankle, Waist, Abdomen, Hip, Leg, Thigh, Knee, Foot, Hand
