Ardha Matsyendrasana
The asana is named after the great yogi Matsyendranath. The name comes from the Sanskrit words ‘ardha’ meaning half, ‘matsya’ meaning fish, ‘indra’ meaning king and ‘asana’ meaning posture.
Instructions: Sit up with the legs stretched out straight in front of you, keeping the feet together and the spine erect. Bend the left leg and place the heal of the left foot beside the right knee. Place the right hand on the raised left knee and the left hand behind you. You may keep the other leg straight or bend and tucked below the left buttock. Twist the waist, shoulders and neck in this sequence to the left and look over the shoulder. Keep the spine erect. Hold this asana for as long as you can (approx. 30-60 seconds and breathe in and out gently throughout). Breathing out, gently ease out of the asana. Repeat on the other side. Do at least 4 sets.
Benefits:
- It increases the elasticity of the spine, tones the spinal nerves and improves spinal strength.
- It massages the abdominal and other internal organs and improves digestion and elimination of wastes.
- It relaxes the hip joints relieving stiffness.
- It stimulates the Manipura chakra.
- It opens the chest and increases the oxygen supply to the lungs.
- It relieves symptoms of backache, fatigue, menstrual discomfort and sciatica.
- It stimulates the liver, heart, lungs, kidneys and spleen.
Caution:
- This asana should not be practiced by women during pregnancy and menstruation.
- It should be avoided by people who have had heart, abdominal, spinal or vertebral surgeries and by people suffering from peptic ulcers or hernia.
