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:
- 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.
- 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.
- Inhale, Place the hand over the right knee and the right hand behind you
- Exhale, Twist towards your right hand and try looking over your shoulder and feel the stretch
- Stay for atleast 5 counts and release back to Padmasana or extended leg pose.
- Repeat this on the other side too. Do a set of 3 to begin with.
- 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:
- Relieves off tension from the Spine
- Beneficial for back pain and corrects posture related problems.
- Perfect for people who sit for more than 4 hours a day at work
- Opens up shoulders, chest
- Also helps shrink Uterine Fibroids.
Caution: Avoid this pose if you have had hip, knee or spine surgery recently.
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