In Sanskrit “Ardh” means “Half”,”Matsya” means “Fish” and “endra” means “King”, The English name of the asana is “Lord of the fish pose”.
Position : Sitting
Type : Twisting
Spiritual Awareness : Manipur chakra
Physical Awareness : Upper back, thighs, belly.
Dosha Suitability : Pita
Introducery Asanas : Baddha Konasana, Janu Sirsasana, Supta Padangusthasana, Virasana
- Ardh Matsyendrasana: Sit in Dandasana. Bend your knees, putting your feet on the floor; slide your left foot under your right leg to rest to the outside of your right hip, laying the outside of the left leg on the floor. Step the right foot over the left leg and stand it on the floor outside your left thigh near your knee. The right knee will point directly up at the ceiling.
- Exhale and twist towards the right. Press the right arm behind your lower back, right hand resting against the left side of your torso, and step your left upper arm on the outside of your right thigh near the knee, reach down and hold the right foot or ankle. Pull your front torso and inner right thigh snugly together. Make sure both sitting bones are on the floor.
- Press the right foot very actively into the floor. With every inhalation lift the torso a little, spine straight. Twist a little more with every exhalation. Be sure to distribute the twist evenly throughout the entire length of the spine; don’t concentrate it in the lower the back.
- You can turn your head in one of two directions: Continue the twist of the torso by turning it to the right; or counter the twist of the torso by turning it left and looking over the left shoulder at the right foot.
- Stay for 30 seconds to 1 minute, then release with an inhalation, release your neck, release your shoulder and return to the starting position, and repeat to the left side for the same length of time.
- Janu Sirsasana
Spotlight Effects: Upper back, thighs, belly.
- Tones spinal and abdominal muscles and organs.
- Increases elasticity of the spine.
- Stimulates the liver and kidneys.
- Stretches the shoulders, hips, and neck.
- Energizes the spine.
- Stimulates the digestive fire in the belly and regulates the secretion of digestive juices.
- Loosens the hip joints and relieves stiffness.
- Lateral side abdominal flap is reduced.
- Kundalini Shakti is awakened.
- Helpful in sciatica and stiffness of vertebrae.
- Relieves menstrual discomfort, fatigue, and backache.
- Therapeutic for asthma and infertility.
- Reduces belly fat.
- Traditional texts say that Ardha Matsyendrasana increases appetite, destroys most deadly diseases, and awakens Kundalini.
Precautions and Contraindications:
- Back injury.
- Shoulder injury.
- Spine and lumbar disc disorders, avoid rounding.
- For neck issues, gaze straight ahead.
- For knee problems, perform only gently and avoid crossing the knee.
Expand Practice of Asana:
If you have the flexibility in the hips and spine you can bring the upper left arm to the outside of the upper right thigh. With the legs in place, exhale and turn to the right. Lean slightly back, away from the upper thigh, and bend the left elbow, pressing it against the outside of the upper right thigh. Then snuggle the torso in against the thigh and work the left upper arm further on to the outer leg until the back of the shoulders presses against the knee. Keep the elbow bent and the hand raised towards the ceiling. Lean into a slight upper-back backbend, firming the shoulder blades against the back, and lift the front torso through the top sternum.