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Ardha Matsyendrasana (Therapy)

अर्ध मत्स्येन्द्रासन / Half Lord of the Fishes Pose

October 4, 2024

Table of Contents [Expand All]
Introduction to the Asana

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

Benefits
  • Stimulates the abdominal organs, aids digestion
  • Alleviates tension in the spine and promotes a sense of calmness
  • Massages and stimulates the liver, kidneys, and pancreas
  • Helps to alleviate sciatica pain
  • Cures diabetes by lowering the glucose level in the blood stream
Ailments Tackled
  • Helps to relieve Sciatica Pain
  • Kidney function improvement
  • Cures Acidity problem
Steps to perform the Asana: Ardha Matsyendrasana (Therapy)
  • 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.
Key Alignment Points
  • Not keeping your Shoulder straight when doing the asana
Contraindication / Cautions
  • 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
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