In Ardha Matsyendrasana, you will have to perform the half spinal twist. The nomenclature emanates from the name of one of the prominent yogic propounders of Hatha Yoga – Matsyendranath.
The Sanskrit term ‘Ardha’ means ‘half’. As the full twist of the hip is a rather strenuous posture hence the half-hip twist posture or Ardha Matsyendrasana is more popular among the yogic practitioners.
Ardha Matsyendrasana is one of the best twisting postures. The entire spine gets rotated around its axis. Moreover, spine also gets two side twists to the spine throughout its length. The levers used for these extreme twists are the arms and the knees.
Methodology of Ardha Matsyendrasana
- Assume the sitting position.
- Sit erect.
- The legs will have to be stretched outwards.
- The heel will have to be placed in the perineum.
- The right thigh must be kept straight.
- Now place your left foot on the ground.
- Cross the right knee.
- Your left knee will have to be rest close to the right side of the right knee.
- Pass your right arm over the left side of your left knee.
- Line up the right arm with the left calf.
- Catch hold of the left toe with your right thumb, index and middle fingers.
- Slide your left hand across the lower portion of the hip and grasp right thigh root.
- Turn towards the left your trunk.
- Simultaneously turn around your shoulders, neck, and head towards the left.
- Bring the chin in line with the left shoulder.
- Look behind to the farthest limit.
- Keep erect your head and spine.
- Stay in this position till you feel comfortable.
- Slowly return to the starting position.
- Repeat the asana in the other side.
Advantages of Ardha Matsyendrasana
- The spinal column especially the lumbar vertebrae will become suppler.
- This happens because the spine is twisted and as a result every movable vertebrae gets rotated in its socket.