Half Spinal Twist (Ardha Matsyendrasana)
Ardha Matsyendrasana comes from the Sanskrit words “Ardha” (half), “Matsyendra” (a great yogi and lord of the fishes), and “Asana” (pose). This seated twist helps cleanse the body and rejuvenate the spine. It symbolizes balance between flexibility and stability — twisting out impurities to make room for renewed energy.
Steps to Perform
Step 1
Sit with your legs extended in front of you and spine erect.
Step 2
Bend your right knee and place your right foot flat on the outside of your left thigh.
Step 3
Fold your left leg and bring your left heel near your right hip (or keep it straight if more comfortable).
Step 4
Place your right hand behind your back for support.
Step 5
Inhale and raise your left arm, then exhale as you twist your torso to the right, bringing your left elbow to the outside of your right knee.
Step 6
Keep your spine tall and gaze over your right shoulder.
Step 7
Hold the pose for 30 seconds to 1 minute, breathing deeply.
Benefits
- Increases spinal flexibility and tones the back muscles.
- Stimulates digestion and helps detoxify the internal organs.
- Enhances lung capacity and circulation.
- Balances energy in the body and improves posture.
- Reduces stiffness in the shoulders, neck, and hips.
Precautions
- Avoid if you have severe spinal or hernia problems.
- Pregnant women should not perform deep twists.
- Move gently; avoid forcing the twist beyond comfort.