Ardhamatsyendrasana is a milder version of the Matsyendrasana which is named after Yogi Matsyendranath. Ardha means ‘half’. The original Matsyendrasana is difficult to practise, hence its easier version called Ardhamatsyendrasana is generally practised. In Ardhamatsyendrasana, the spine is given the maximum lateral twist.
Ardhamatsyendrasana
Let us perform Ardhamatsyendrasana by following the steps given below.
1. Sit on the ground with legs extended in front.
2. Bend the knee of the left leg, place left foot close to the right buttock, heel touching the side of the hip and the left knee touching the ground.
3. Bend the right knee; and place the right foot flat on the ground near the outer side of the left knee. Toes of the right foot should face forward.
4. Place left arm over right knee in such a way that it covers the outer side of the right knee. Hold the right foot or ankle with left hand. The right knee should be close to the left armpit.
5. Bend the right arm from the elbow and take it behind and encircle the waist as much as possible as if trying to touch the navel.
6. Turn the head towards the right side. Try to look behind over the shoulder.
7. Stay in this position for 5-10 seconds.
8. To come back, bring your head to the centre. Bring the right arm in the front. Similarly, bring the left arm, right leg and left leg to the starting position. Repeat it for the other side.
Remember the following points
Dos
- Twist the spine with support of the arm.
- Toes of the foot kept near the outside of knee should be facing forward.
- The outside edge of the foot which is kept near the buttock should touch the floor.
- Sit as straight as possible.
- While twisting the spine, simultaneously move the arm, trunk and head.
Don’ts
- Do not give jerk to the spine.
- Do not strain the back.
Benefits
- It stimulates liver, spleen and pancreas and helps to regulate their functioning.
- It benefits intestines also.
- It enhances movements of the shoulders.
- It rejuvenates the nerves around the navel.
- It is useful for persons suffering from diabetes mellitus and lower back pain.
- It strengthens the spinal column and the muscles of the back.
Limitation
- People suffering from peptic ulcer, hernia and severe arthritis should avoid this practice. People with sciatica or slipped disk should be cautious and seek expert advice.
