Yoga – Ardha Matsyendrasana or Seated Half spinal twist


how to do seated spine twist, yoga ardha matsyendrasana and its benefits, yoga pose for back pain and stress relief

The Ardha Matsyendrasana or the seated Half Spinal Twist is the next one featured in my Yoga Basic series. This pose is essentially a twist that gives a fantastic stretch to your back and relives the tension in the Spine. It also is beneficial in correcting posture related problems.

Ardha = Half, Matsyendra = King of Fish, Asana = Pose.

How to do the Ardha Matsyendrasana:

  1. Inhale, Start in Padmasana or Lotus pose, You can also start with your legs straight in front of you. Make sure you are seated straight with the spine erect.
  2. Exhale, Bend the left leg such that the left heel is beside the right hip, Now bend the right leg on top of the left bringing the right heel beside the left hip.
  3. Inhale, Place the hand over the right knee and the right hand behind you
  4. Exhale, Twist towards your right hand and try looking over your shoulder and feel the stretch
  5. Stay for atleast 5 counts and release back to Padmasana or extended leg pose.
  6. Repeat this on the other side too. Do a set of 3 to begin with.
  7. Tip: Make sure you are twisting towards the top most leg of yours, for eg. if your right leg is on top of the left leg then twist towards your right side and vice versa. Remember to sit straight at all times.

Here is a video to give you a clearer picture:

Benefits of the Seated Half Spinal Twist or Ardha Matsyendrasana:

  1. Relieves off tension from the Spine
  2. Beneficial for back pain and corrects posture related problems.
  3. Perfect for people who sit for more than 4 hours a day at work
  4. Opens up shoulders, chest
  5. Also helps shrink Uterine Fibroids.

Caution: Avoid this pose if you have had hip, knee or spine surgery recently.

how to do seated spine twist, yoga ardha matsyendrasana and its benefits, yoga pose for back pain and stress relief

I’d suggest you include the Seated Half Spinal Twist/ Ardha Matsyendrasana, to your exercise routine or just do it to relieve stress off of your back, when you have been sitting for a long time. Do let me know how this Pose helped you? Do leave me your comments here or  on Facebook Twitter | Instagram | Bloglovin | Pinterest


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26 Replies to “Yoga – Ardha Matsyendrasana or Seated Half spinal twist”

  1. I do get back pain when sitting infront of screen for long time……….will try this… great article thanks 🙂 xoxo

  2. This on looks easy and doable. I am not that flexible as the poses you show usually although I do yoga regularly and pranayama daily.

  3. I’ve been contemplating taking yoga for a long time. Once I’m back home, I’ll do it!

  4. I have recently started YOGA and I am already seeing difference in my body. Great pose.

  5. I never really believe in Yoga actually. But many of my relatives do yoga too. Maybe I should be a lil more opened to Yoga thingy. 😀
    Good for you to mantain health^^


  6. i love yoga and i do this during my routine. its definitely relaxing

  7. i just want to join yoga class. This one really helpful. I hope i can doing good in yoga class^^

  8. “perfect for people who sits more than 4 hours a day”… omggg i no longer have excuse. would definitely try this in my free time..

  9. omg to reach that yoga positions is so difficult.
    but yoga is totally good exercise to do.
    this is great article 🙂

  10. Everytime I read and see a yoga post, I get so motivated to do it. This time, I’ve placed my yoga mat in my bedroom itself, no more excuses for me.

  11. Thanks for sharing such informative articles on yoga on your blog. Definitely inspires me to take it up 🙂

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