Ardha Matsyendrasana (Therapy)

The name comes from the Sanskrit word “Ardha,” meaning half, “Matsyendra,” the legendary yogi, and “Asana,” denoting a yoga pose.

• Place a yoga mat on the floor and position a bolster horizontally across the mat.

• Sit on the floor in front of the bolster with your legs extended straight out in front of you.

• Bend your knees and place your feet flat on the floor, hip-width apart.

• Shift your weight slightly to the right and bend your right knee, bringing your right foot close to your left sitting bone.

• Cross your left leg over your right thigh, placing the left foot on the floor outside your right knee.

• Inhale and lengthen your spine, sitting tall with your shoulders relaxed.

• Exhale and twist your torso to the left, bringing your left hand to the outside of your right thigh.

• Place your right hand behind your back and grasp the bolster, using it to support your spine and deepen the twist.

• Keep both sitting bones grounded on the floor and maintain a steady breath.

• Gently press your left elbow against your right thigh to deepen the twist, but avoid forcing the movement.

• Hold the pose for 30- 50 seconds, breathing deeply and maintaining the twist.

• Gently release the pose.

• Repeat the pose on the opposite side, bending your left knee and twisting to the right.

• Come back to the centre allowing your spine to realign.

• Back to a neutral seated position.

• Not keeping your Shoulder straight when doing the asana

• Avoid in case of chronic spinal injuries, herniated discs

• Avoid during Pregnancy

• Not to be done in high blood pressure

• Avoid if you have Knee, Hip & abdominal injury

• Avoid in case of osteoporosis or low bone density