Ardha Matsyendrasana: A Powerful Seated Twist for Spinal Health

Warm greetings to all of you. Welcome to the “One Step from Health to Bliss” program. Today, we will talk about Ardha Matsyendrasana—its method, precautions, and benefits. In our previous session, we discussed Vakrasana. Ardha Matsyendrasana is a slightly advanced posture compared to Vakrasana. This asana is dedicated to Matsyendra Nath Rishi.

How to Practice Ardha Matsyendrasana (Step-by-Step)

1. Sit comfortably in Dandasana.
2. Bend the left leg and place the left heel near the right hip.
3. Bend the right leg and place the right heel near the left knee.
4. Twist the torso gently backward.
5. Raise the left arm and, taking it over the right thigh, try to hold the toes of the right foot.
6. Place the right hand on the floor behind the waist for support.
7. Keep both shoulders in one straight line and deepen the twist as much as comfortable.
8. Remain in this position for at least 1 minute.
9. Slowly return the same way you entered the posture.
10. Close your eyes and observe the difference before and after the asana.
11. Rest for 20 seconds, then repeat the same posture on the other side.
    

Practicing on the other side:
Sit again in Dandasana. Bend the right leg and place the right heel near the left hip. Bend the left leg and place the left heel near the right knee. Twist the torso backward, raise the right arm over the left thigh, and hold the toes of the left foot. Keep the left hand behind the waist. Exhale and gradually deepen the twist. Stay for 1 minute, then return slowly and observe the changes.

Precautions

• Both shoulders should remain aligned in one straight line.
• Keep the spine erect while twisting.
• Distribute body weight evenly on both sitting bones.
• If you cannot hold the toes, gently press the knee with the elbow and the elbow with the knee.
• The bent knee placed upright should be at a 90-degree angle.
• People suffering from hernia or ulcers should avoid this asana.
• Women during menstruation and pregnancy should not practice this posture.
  

Benefits

• Highly beneficial for people with diabetes.
• Massages all the internal abdominal organs.
• Improves flexibility of the spine.

Use of Support (Props)

Those who find it difficult to sit on the floor may use a wooden platform or block. This elevates the hips slightly, creates space between the abdomen and thighs, and allows a deeper and more comfortable twist.

Closing Note

With this, we extend our heartfelt thanks to all of you. Stay joyful, stay blissful.
— Yogacharya Dhakaram
Founder, YogaPeace Sansthan