Ardha Matsyendrasana – Seated Spinal Twist Yoga Pose

Ardha Matsyendrasana Benefits & Steps

Ardha Matyendrasana (अर्धमत्स्येन्द्रासन – Ardha Matsyendrasana in Hindi) is one of the seated Yoga Poses that have an impact on the whole body from the top of the head to the tip of the toes. Ardha Matsyendrasana is also called half lord of fishes pose or seated spinal twist yoga pose. The asana is named after Yogi Matsyendranath, a Hatha Yogi of Nath Tradition, who first taught this asana to his disciples. It is one of the seated spinal twist yoga pose, very good for the back pain, liver, pancreas and all the parts of the body.

Ardha Matsyendrasana Meaning

The name Ardha Matsyendrasana is derived from the Sanskrit words ‘Ardha’ meaning ‘half’, Matsya, meaning ‘fish’, and ‘Indra’, meaning ‘lord’ or ‘king’. Matsyendrasana may also be called lord of the fishes pose in English.

Ardha Matsyendrasana Steps

• Spread a blanket on the ground and sit on it with the legs stretched out.

• Bend the right leg from the knee joint and place the right foot on the ground by the external side of the left knee.
• Bend the left leg and bring the foot close to the right buttock.

• Pass the left arm over the right knee, catch hold of the right foot or ankle or the big toe firmly with the left hand.
• The right knee is now close to the left armpit.
• Bend the right elbow and place the arm around back of the waist.
• Slowly twist the trunk to the right using the left arm as a lever against the right leg to twist the trunk as far as possible without using the back muscles.
• To help the spine to twist evenly all through, the neck too is turned towards the right shoulder.
• Keep the spine erect as far as possible.
• Breathe deeply and slowly without strain in the final position.
• Remain in the pose for 30 seconds initially, if it is comfortable.

• Then release the hands and legs.
• Repeat the same process, twisting the spine on the left side by changing the limbs, thus accomplishing the twist on both the sides.
• This will complete the whole seated half spinal twist yoga pose.

Ardha Matsyendrasana Precautions

• Pregnant women should not perform this sitting twist asana.
• People suffering from sciatica or slipped disc should not practice this asana.
• People suffering from a peptic ulcer or a hernia should either avoid this asana or practice under proper guidance.

Ardha Matsyendrasana Benefits

• Ardha Matsyendrasana keeps the spine elastic and well massages the abdominal organs.
• It hence regulates the secretions of the adrenal gland, liver, and pancreas (yoga for diabetes), and is beneficial for kidneys.
• Lumbago and all sorts of muscular rheumatism of the back muscles are cured.
• The spinal nerve roots and the sympathetic nervous system are toned up.
• Ardha Matsyendrasana is very good asana for alleviating constipation and dyspepsia.
• In this asana, every vertebra is rotated on both sides.
• The ligaments too that are attached to the vertebra gets movement and so receive a rich supply of blood.
• Useful for preventing urinary tract disorders in females and good for prostate gland in males.

Ardha Matsyendrasana Sequence

The Ardha Matsyendrasana should be preceded by a series of backward & forward bend Yogasanas like

• Halasana,
• Matsyasana,
• Shashankasana,
• Ustrasana, and
• Paschimottanasana.

Follow Ardha Matsyendrasana Pranayamas. You can start with –

• Kapal Bhati and
• deep breathing.