In Sanskrit “Poorna” means “Full”,”Matsya” means “Fish” and “endra” means “King”, The English name of the asana is “Lord of the fish pose” or “Full spinal twist pose”.
Position : Sitting
Type : Twisting
Spiritual Awareness : Ajna chakra
Physical Awareness : Spine, shoulders, chest, increased stretch on the abdomen.
Dosha Suitability : Pita
Introducery Asanas : Baddha Konasana, Janu Sirsasana, Supta Padangusthasana, Virasana
- Sit on the floor with the legs stretched forward. Relax the whole body.
- Place the right foot on the left thigh as near to the waist as possible, as in ardha pasmasana.
- The right foot should press against the abdomen with the right knee remaining on the floor.
- Bend the left knee and place the foot on the outside of the right knee with the sole on the floor.
- Exhale, twist the body to the left, bringing the right armpit against the outside of the left knee and reach down to grasp the left ankle or toe with the right hand.
- Try to keep the head and spine straight.
- The right arm should eventually be straight and in line with the left calf.
- Do not strain.
- Using the right arm as a lever, twist the trunk further to the left.
- Finally, twist the head to the left.
- This is the final position. Breathe normally.
- Maintain the pose for as long as is comfortable.
- Inhale, slowly return to the forward position, release the limbs and relax.
- Repeat the same process with the legs reserved and twist in the opposite direction.
- After twisting to each side, stretch the legs forward and relax in Shavasana.
- Hold the pose for a couple of minutes on each side. Avoid maintaining the final position for long periods of time.
- Janu Sirsasana
Spotlight Effects: Spine, abdomen, shoulders, chest.
- This asana has more accentuated benefits than Ardha Matsyendrasana.
- Enhances circulation in the back.
- Increases muscle flexibility, stretches the vertebrae and discs, and frees the nerves from tension.
- It tones those nerves in the neck which connect the brain with the different parts of the body.
- 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.
- Helps to relieve neck and headache.
- It massages the internal organs and is useful in the treatment of abdominal ailments, such as constipation, dyspepsia, and diabetes.
- It regulates the secretion and stiffness of vertebrae.
- 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:
- Be careful not to strain the body in any way by either twisting the trunk more than its flexibility will allow or by placing the leg, in ardha padmasana, higher than its it is able to go naturally.
- Back injury.
- Shoulder injury.
- Spine and lumbar disc disorders, avoid rounding.
- For neck issues, gaze straight ahead.
- For knee problems, perform only gently or avoid the asana.