Seated Half Spinal Twist (Ardha Matsyendrasana) Steps, Health Benefits and Precautions

Ardha Matsyendrasana meaning

The yoga pose Ardha Matsyendrasana or Half Lord of the Fishes Pose consists of four words (Ardha-Half, Matsya-Fish, Endra-King, and Asana-Pose). It is called Half Lord Fishes Pose or Sitting Half Spinal Twist Pose. The lord of the fish pose is a boon for the spine and spinal region and acts as a rejuvenator for the spinal nerves.

This seated spinal twist yoga pose requires a highly flexible body. In a true sense, there is a need for a rubber body to get the maximum benefits of the half spinal twist to pose to ensure maximum elasticity. Ardha Matsyendrasana is good for the spine as it helps to increase the flexibility of the spine, spinal nerves, and the associated parts. This twist yoga posture expands your chest and relieves the neck and shoulders. In Hath Yoga, the half spinal twist yoga posture has been placed at the 9th position out of the 12 Yoga postures.

Seated Half Spinal Twist (Ardha Matsyendrasana) Steps, Health Benefits and Precautions
Ardha Matsyendrasana

The Yoga poses Ardha Matsyendrasana is named after the great yogi Matsyendranath, regarded as the human originator of Yoga. It is believed that all the yogic teachings now come from Matsyendranath and his disciples. The contribution of Matsyendranath to Yoga is unparalleled.

How do half-lord fishes pose?

The various steps to perform Ardha Matsyendrasana are given below. Practising Fishesthe half lord of the fishes poses is very important to extract its required benefits.

  • First, sit on the ground, spreading your legs before you.
  • Bend your left leg so the left foot comes close to your hips while the right foot is placed outside the left knee.
  • Place the left arm over the right knee and grasp the toes of the right foot with the left hand.
  • Now, put your right arm behind your back around the waist to touch the navel from behind.
  • Try to look behind by turning your head towards the right side.
  • The same thing should be repeated from the other side.

How to breathe in Ardha Matsyendrasana?

Exhale while twisting the body into the final pose. After attaining the final posture, start breathing (inhaling and exhaling steadily). Inhale and come to the original position. Initially, it should be held for a few seconds; the duration should gradually increase. Maintaining the place for a more extended period means accruing more benefits.

Half spinal twist poses limitations.

There are some contradictions in the half-spinal twist pose. Ardha Matsyendrasana shouldn’t be performed by people suffering from peptic ulcer, hernia, and hyperthyroidism. Women should avoid practising this asana after two or three months of pregnancy. People with heart and brain problems should avoid this asana. People who have spinal issues should also avoid this asana.

Ardha Matsyendrasana for Diabetes treatment

The half-spinal twist pose is like a boon for those with sugar problems. The diabetic patient should perform it regularly. Practising this yoga pose helps to instruct the beta cells of the pancreas to secrete more insulin, as Ardha Matsyendrasana stimulates the pancreas. Insulin secretion ensures sugar control in the blood, which is beneficial in diabetes.

Health benefits of Ardha Matsyendrasana

The essential health benefits of the seated half-fish pose are detailed below. The half-twist spinal posture is one of the few yoga asanas which provides a new flexible life to the entire spinal region. It only rejuvenates the spinal column yet shows its positive, beneficial aspects to the maximum systems of the body.

  1. This yoga pose is highly beneficial for burning fat from the abdomen. Thus, this pose is helpful in weight loss and obesity management.
  2. It provides a wide range of flexibility to the spine.
  3. Ardha Matsyendrasana is beneficial in treating backache, neckache, and headache.
  4. It helps to remove any tendency towards round shoulders.
  5. It is beneficial in the case of sciatica and slipped disc.
  6. It gives compression and stretch to the abdominal organs, thus facilitating massage, recirculating impure blood, and toning up the associated nerves.
  7. It has helped treat ailments like indigestion, rheumatism, and constipation.
  8. It is effective in the proper function of adrenal glands, kidneys, and liver.
  9. The yoga pose strengthens the shoulder, hips, and neck.
  10. It relieves stress and strain in the back due to forward and backward bending yoga poses.

Half-twist pose precautions

  • One shouldn’t sit on the heel. Place the heel in contact with the side of the buttocks.
  • Keep your back passive to harness the maximum benefits of the seated half-spinal twist pose.
  • Twist your spine as per your flexibility.
  • Your shoulders should be at the same level while performing the final stage.
  • Your back and neck should be straight while doing this asana.

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