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Did you know?
Twist pose – Ardha Matsyendrasana implies exercises with twisting of the spinal column. In addition, twists stretch the shoulders, hips, and neck, thereby energizing the entire spine and making it more flexible. Torsions help the work of the liver and kidneys. According to traditional texts, twists belong to the yoga postures for REJUVENATION, since it awakens vital energy!!!
Name and meaning
Twist pose – Ardha Matsyendrasana
Before you understand the steps and benefits of this asana, it is important to know the Ardha Matsyendrasana meaning.
In Sanskrit: ardha -half, Matsyendra: is the name of a famous yogi, and asana means pose. Also known as The sitting turn pose, Seated half-spinal twist pose, Half Lord of the Fishes, or Sitting half spinal twist. You can read more about the etymology and origins of HERE
Ardha matsyendrasana
Torsion of the spine in a sitting position
BENEFITS
- Improves shoulder, hip, and neck flexibility. This is especially important for people who sit for long hours. It helps prevent lower back pain, and tension and helps you get a good posture naturally.
- Gently massages all abdominal organs. So, It also helps stimulate digestion.
- It regulates the work of the adrenal gland, liver, and pancreas and is also suitable for the kidneys.
- It is especially good for neutralizing and balancing the spine after intense extensions and flexions.
- Your entire torso twists in the pose, which improves circulation.
- Good for stretching your outer hips and thighs, opening your shoulders and chest, and building strength in your upper back.
- Increases lung capacity.
- Twists help the spine maintain its normal length, keep it flexible, and help maintain or improve the health of the discs between the vertebrae.
- Improves body awareness.
Twist pose – Ardha Matsyendrasana
Instructions – Step by Step
The Ardha Matsyendrasana steps are very simple and easy to follow. When done correctly, this yoga pose has the power to transform your body.
- Start by sitting in Dandasana position. Your legs must be stretched in front, your legs extended at the knees, and your back straight.
- Bend your right leg at the knee, placing the right foot on the outside of the left knee. Align the right ankle joint with the left knee.
- If it is comfortable, bend your left leg at the knee, so that the left heel is placed next to the right hip. The spine is straight.
- Embrace your right leg with your left hand so that your right knee is close to your chest as possible. Raise the right arm in front of the body at shoulder height and gaze ahead. Inhale and while exhaling move the right arm to the right twisting your body towards the right. Put the palm on the floor, without leaning on the palm. Hold the pose as long as it is comfortable.
- Close your eyes if it pleases you. Fix your gaze towards the right and look past your right shoulder. Calm your breathing, focusing your attention on the place between the shoulder blades.
- Breathe slowly, smoothly, and quietly, through the nose while holding the position. Breathing spontaneously becomes abdominal. This breathing is one of the signs that we have entered the position correctly.
- To get out of the position: When untwisting and reverting to the original posture, inhale slowly and deeply. So, Untwist and repeat the exercise for the other side.
Additional tips
LITTLE SECRETS OF GREAT MASTERS
The procedure of Ardha Matsyendrasana also needs to be followed carefully. This is essential for preventing injuries and gaining the benefits
We stay in the position only as long as it is comfortable. Beginners do not stay long in the pose.
Always keep both sitting bones on the floor and your shoulders in the same horizontal plane.
The spinal column is straight. Make sure not to lean the body backward.
Your attention is (Strategic place) the area between the shoulder blades
Make sure you don’t strain your neck
The shoulders should be relaxed and not tensed while practicing this asana
Make sure your back is passive so you can reap the maximum benefit from this yoga asana.
Avoid doing Ardha Matsyendrasana steps on your own. Learn them from an experienced yoga practitioner.
Don’t do this asana in a hurry and don’t give yourself unrealistic targets
you need to do it on an empty stomach
While following the asana procedure, you must be sure to understand your body. Rotate the spine according to its flexibility. Your body knows what’s best for you. Make sure you listen to your body.
The torsion yoga position works on a deeper level than the physical, helping to release and overcome emotional tensions and leading the mind and body to a neutral, balanced state.
Always keep in mind the basic rules that apply to all yoga postures
Twist pose – Ardha Matsyendrasana
CONTRAINDICATIONS
If you have back pain or pain from surgery, refrain from practicing torsion yoga poses. ( Severe back, legs, shoulder, or neck pain.)
In case of a back (spine) or neck injury, this position should be performed under the supervision of an experienced teacher.
Ardha Matsiendrasana yoga is also not recommended for pregnant women.
Advice – Yoga requires attention and patience. No hurry. While performing the Ardha Matsyendrasana steps, ensure that you are very slow while performing this asana since fast movements can hurt your neck or your lower back.
Who can do Ardha Matsyendrasana?
When modified according to age, health issues, and flexibility levels, the Ardha Matsyendrasana pose can be done by anyone (children, older people,
people who want to cure lower back problems; or improve their digestion.
strengthen their bodies; improve their sleep patterns…
Twist pose – Ardha Matsyendrasana
INTERESTING facts:
Torsions as Yoga poses are neither stimulating (warming) nor relaxing (calming), they are by their nature neutral. They have a warming effect when following relaxing asanas, and calm and cool the body when they come after stimulating asanas.
