Ardha Matsyendrasana: Half Spinal Twist Posture

While other yogasanas stretch our spine forward or backward, ╦ťArdha Matsyendrasana’ twists our spine. Experts suggest that the constricting movement of the spinal twist can help in activating our upper and middle lungs. This can effectively help us deal stressful situation by calming our body and mind. Ardha Matsyendrasana is also known as half spinal twist posture. This pose also promotes digestion, improves blood circulation and removes toxins from our body by stimulating our abdomen and internal organs.
Ardha Matsyendrasana

How to Practice Ardha Matsyendrasana?
  • To start this asana, you can sit on the floor with legs stretched forward.
  • Cross your right leg against the outside of your left knee. Place the sole of your right foot firmly on the floor. Keep your spine straight.
  • Place your left hand on your right toe.
  • Extend your right arm and twist it around the back of your waistline.
  • Now keeping your head and spine straight and the sole of your foot placed firmly on the ground, inhale deeply.
  • While exhaling, start turning your head, shoulder and back slowly to the right. Look straight over your right shoulder, keeping the chin up.
  • Stay in this posture initially for five seconds, breathing normally, and then gradually increasing the time to one minute.
  • Slowly unwind the twist by turning your head, shoulder and back to the original position.
  • You can follow the same procedure by reversing the position of your legs and arms.

You should practice ardha matsyendrasana very cautiously and under close supervision of an expert. If you are a pregnant woman or suffering from hernia or peptic ulcer, you should avoid this asana as it bears complication associated with twisting. Those who are suffering from hyperthyroidism should avoid this asana because of the stimulating effect of this asana on the thyroid gland.

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