Ardha Matsyendrasana – Half Lord of the Fishes Pose

Ardha Matsyendrasana – Half Lord of the Fishes Pose

Matsyendrasana. In Sanskrit, Aretha means half, Matsya means fish, Indra is ruler, and asana refers Fishes pose. It is also called as Half Spinal Twist Pose.

It is one of 12 basic postures of Hatha yoga. (Ninth in sequence)

The best of this pose is the entire length of the spine twists in both directions.

A step by step guide:

  1. Place the right foot near to left buttock.
  2. Keep the left leg on top, with the foot in front of the left knee raised upward.
  3. Raise the arms and shoulders high.
  4. Place the elbows straight. Inhale while doing this.
  5.  Keep the right arm by the side of left knee (by twisting to the left)  and hold the left ankle with the right hand.
  6.  Take the left arm behind the back and rest the back and rest the back of the left hand against the right waist.
  7.  Hold the position for some minutes.
  8.  Hold until you breathe naturally and until you feel comfortable.
  9.  Now, Raise the right arm shoulder high.
  10. Keep the elbows straight.
  11. Release the left twist.
  12. Relax for a minute. Come back to the front and breathe.
  13. Repeat with other side while maintaining a proper time gap.

Benefits of doing this asana:

  • Increase the Flexibility.
  • Helps to maintain a good blood circulatory system.
  • Breathe becomes more rapid.
  • Massages the abdominal organs.
  • Stretches the muscles.
  • Good Digestion
  • Loosens the hip joints. Relieve stiffness.
  • Stimulates Chakras such as Navel and Manipura
  • More blood flow to the spine
  • Tones the spinal nerves and ligaments
  • Helps to reduce the nervous and give the peace of mind

Precaution and advice:

  • Pregnant Ladies and girls during menstruation shouldn’t practice this pose.( due to strong twist in the abdomen )
  • People with heart disease and abdominal surgery are asked to take more care when doing such poses.
  • People with Spinal Injuries and problems must avoid this practice.
  • Keep both of the buttocks firmly on the ground is better.
  • Don’t overstrain the knees and hips.
  • Don’t bend your neck or back forward.