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[[File:Ayurwiki-Ardha MatsyendrāSana.gif|300px|right|Yoga in a Gif - Ardha MatsyendrāSana]]
 
[[File:Ardha matsyendrasana.png|thumb|right|''Ardha Matsyendrasana'']]
 
[[File:Ardha matsyendrasana.png|thumb|right|''Ardha Matsyendrasana'']]
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'''Ardha Matsyendrasana''' also known as the Half Lord of The Fish pose, Half Spinal Twist Pose, is derived from the Sanskrit terms ardha (half), matsya (fish), indra (King or Lord). Ardha Matsyendrasana is one of the best twisting postures. The entire spine gets rotated around its axis. Moreover, your spine also gets two side twists throughout its length. The levers used for these extreme twists are the arms and the knees.
 +
==Technique==
 +
# Sit with an extended spine and your legs extended out in front.
 +
# Bend your right knee and cross your foot over your left thigh.
 +
# Bend your left knee and bring your left heel to your outer right hip. Keep your right foot on the inside of your left knee if your right foot lifts off the floor.
 +
# Place your right fingertips on the floor next to your right hip, and inhale as you elongate your spine.
 +
# Hold the extension and exhale as you twist towards the right, rotating from your back left ribs. Use the twisting action itself to go deeper; avoid hooking your elbow right away and using the arm for leverage. Instead, wrap your left arm lightly around your knee while lengthening with each inhale. Exhale to twist more.
 +
# Bring your elbow outside your knee. Allow your arms to maintain the length of your spine, despite the urge to collapse due to the pressure of the elbow against your knee.
 +
# You can turn your head to the right if that feels comfortable.<ref name="Technique"/>
  
−
Ardha Matsyendrasana (Sanskrit: अर्धमत्स्येन्द्रासन; IAST: Ardha Matsyendrāsana), Half Lord of the Fishes Pose,<ref name="Half Lord of the Fishes Pose"/>. Half Spinal Twist Pose<ref name="Half Spinal Twist"/> or Vakrasana<ref name="Vakrasana - Twisted Pose" />  is an asana. The asana usually appears as a seated spinal twist with many variations, and is one of the twelve basic [[asanas]] in many systems of [[Hatha Yoga]].<ref name="Ardha-Matsyendrasana" />  
+
==Effects==
 +
* Good for increasing the flexibility and function of vertebrae of the spine.
 +
* Stretches back muscle and spine.
 +
* Cures constipation and indigestion.
 +
* Helps to increases oxygen supply to the lungs.
 +
* Releases stiffness of hip joints.
 +
* Beneficial for slipped disc patient.
 +
* Cures back problems.
 +
* Increases blood circulation to pelvic region as well as improves the function of reproductive organs.
 +
* Effective to cure menstrual problems in women.
 +
* Helpful in treatment of diabetes, constipation, spinal problems, Cervical Spondylitis, Urinary tract disorder.<ref name="Effects"/>
  
 +
==Related Asanas==
 +
* [[Paschimottanasana]]
 +
* [[Janusirsasana]]
  
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== Etymology ==
+
==Special requisites==
 +
* This asana must be avoided during pregnancy and menstruation as it entails a strong twist at the abdomen.
 +
* People who have recently undergone abdominal, heart or brain surgeries, should not practice this asana.
 +
* Those with a hernia or peptic ulcers must do this asana carefully and under the supervision of a certified yoga instructor.
 +
* People who have a minor slipped disc problem will benefit from this asana. But they must do it under supervision, and with a doctor’s approval.
 +
* If you have a severe spinal problem or a severe slipped disc problem, it is best to avoid this asana.
  
−
The asana is named after the great yogi Matsyendranath.<ref name="Ashtanga Yoga " />  
+
==Initial practice notes==
 +
The many hand variations in this pose can make it quite hard for beginners to adapt. First of all, make sure you sit on a blanket and practice this pose. Next, before you try the hand and arm variations, just wrap one arm around the raised leg, and hug your thigh to your torso. With practice, you can start trying other variations.<ref name="Initial practice notes"/>
  
−
The name comes from the Sanskrit words ardha meaning "half", matsya meaning "fish", eendra meaning "king", and asana (आसन ) meaning "posture" or "seat".<ref name="Anatomy for Backbends and Twists" />
+
==References==
  
−
The name Vakrasana comes from the Sanskrit word→ "Vakra" ('twisted').
+
<references>
 +
<ref name="Technique">[https://arogyayogaschool.com/blog/health-benefits-of-ardha-matsyendrasana/ "Methodology of Anantasana"]</ref>
  
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== Description ==
+
<ref name="Initial practice notes">[http://www.stylecraze.com/articles/ardha-matsyendrasana-fish-pose/#Beginner’sTips "Beginers tips"]</ref>
  
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One foot is placed flat on the floor outside the opposite leg and torso twists toward the top leg. The bottom leg may be bent with the foot outside the opposite hip, or extended with toes vertical. The arms help leverage the torso into the twist and may be bound (Baddha Ardha Matsyendrasana) in a number of configurations by clutching either feet or opposite hands.
+
<ref name="Effects">[https://eyogaguru.com/ardha-matsyendrasana-half-twist-yoga-pose-benefits-steps/ "Benefits of Anantasana"]</ref>
−
 
 
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== Benefits ==
 
−
 
 
−
Ardha Matsyendrāsana allows the spine to be twisted all the way from the base of the spine to the very top. This asana tones the spinal nerves and ligaments, and improves digestion.and also improve liver and pancreas health
 
  
 +
</references>
  
−
== References ==
+
==External Links==
−
<references>
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* [https://www.yogapoint.com/asana/matsyendrasana.html Ardha Matsyendrasana on yogapoint.com]
−
<ref name="Half Lord of the Fishes Pose">[http://www.yogajournal.com/pose/half-lord-of-the-fishes-pose "Half Lord of the Fishes Pose"]. Retrieved 2011-04-09.</ref>
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* [https://www.sarvyoga.com/ardha-matsyendrasana-half-spinal-twist-pose-steps-benefits/ Ardha Matsyendrasana on sarvyoga.com]
−
<ref name="Half Spinal Twist"> [http://www.yogapoint.com/asana/matsyendrasana.html "Yoga poses, Ardha Matsyendrasana, Half Spinal Twist:"]. Retrieved 2011-04-09.</ref>
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* [http://www.finessyoga.com/yoga-asanas/ardha-matsyendrasana-half-spinal-twist-steps-benefits Ardha Matsyendrasana on finessyoga.com]
−
<ref name="Vakrasana - Twisted Pose"> [http://yoga108.org/pages/show/107-ardha-matsyendrasana-the-half-spinal-twist-yoga-posture  "Vakrasana - Twisted Pose"]. Hatha Yoga. Advaita Yoga Ashrama. Retrieved 6 May 2013.</ref>
 
−
<ref name="Ardha-Matsyendrasana"> [http://yoga108.org/pages/show/107-ardha-matsyendrasana-the-half-spinal-twist-yoga-posture  "The Half Spinal Twist - Ardha-Matsyendrasana"]. Hatha Yoga. Advaita Yoga Ashrama. Retrieved 6 May 2013.</ref>
 
−
<ref name="Ashtanga Yoga"> Maehle, Gregor; Gauci, Monica (November 2009).[https://books.google.com/books?id=OhYeGdNK0UoC&pg=PA43 Ashtanga Yoga - The Intermediate Series: Mythology, Anatomy, and Practice] .New World Library. p. 43.[https://en.wikipedia.org/wiki/International_Standard_Book_Number  ISBN ] [https://en.wikipedia.org/wiki/Special:BookSources/978-1-57731-669-5 978-1-57731-669-5]. Retrieved 9 April 2011.</ref>
 
−
<ref name="Anatomy for Backbends and Twists">Long, Ray (22 January 2011). [https://books.google.com/books?id=iGTIdmn6RgsC&pg=PA162  Yoga Mat Companion 3: Anatomy for Backbends and Twists]. Greenleaf Book (Distributor). p. 162. [https://en.wikipedia.org/wiki/International_Standard_Book_Number ISBN] [https://en.wikipedia.org/wiki/Special:BookSources/978-1-60743-944-8 978-1-60743-944-8]. Retrieved 9 April 2011.</ref>
 
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</references>
 
  
 
[[Category:Yoga]]
 
[[Category:Yoga]]
 +
[[Category:Curative Asanas for - Acidity]]
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[[Category:Curative Asanas for - Appendicitis]]
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[[Category:Curative Asanas for - Arthritis of the lower back]]
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[[Category:Curative Asanas for - Arthritis of the dorsal region]]
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[[Category:Curative Asanas for - Arthritis of the shoulder joints]]
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[[Category:Curative Asanas for - Asthma]]
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[[Category:Curative Asanas for - Backache]]
 +
[[Category:Curative Asanas for - Bronchitis]]
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[[Category:Curative Asanas for - Chest]]
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[[Category:Curative Asanas for - Chill]]
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[[Category:Curative Asanas for - Colitis]]
 +
[[Category:Curative Asanas for - Deformity in arms]]
 +
[[Category:Curative Asanas for - Diabetes]]
 +
[[Category:Curative Asanas for - Fatigue]]
 +
[[Category:Curative Asanas for - Flatulence]]
 +
[[Category:Curative Asanas for - Gout]]
 +
[[Category:Curative Asanas for - Hamstring muscles]]
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[[Category:Curative Asanas for - Heels]]
 +
[[Category:Curative Asanas for - Hunchback]]
 +
[[Category:Curative Asanas for - Impotency]]
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[[Category:Curative Asanas for - Indigetion]]
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[[Category:Curative Asanas for - Kidneys]]
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[[Category:Curative Asanas for - Knees]]
 +
[[Category:Curative Asanas for - Lumbago]]
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[[Category:Curative Asanas for - Prostates]]
 +
[[Category:Curative Asanas for - Sciatica]]
 +
[[Category:Curative Asanas for - Tonsillitis]]
 +
[[Category:Curative Asanas for - Ulcer]]
 +
[[Category:Curative Asanas for - Gall bladder and liver exercises]]
 +
[[Category:Curative Asanas for - Gastritis]]
 +
[[Category:Curative Asanas for - Heartburn]]
 +
[[Category:Curative Asanas for - Liver]]
 +
[[Category:Curative Asanas for - Spleen]]
 +
[[Category:Curative Asanas for - Pancreas]]
 +
[[Category:Curative Asanas for - Intestines]]
 +
[[Category:Curative Asanas for - Ovaries]]
 +
[[Category:Curative Asanas for - Obesity]]
 +
[[Category:Curative Asanas for - Rheumatic pains]]
 +
[[Category:Curative Asanas for - Gastric]]

Latest revision as of 17:57, 1 November 2018

Yoga in a Gif - Ardha MatsyendrāSana
Ardha Matsyendrasana

Ardha Matsyendrasana also known as the Half Lord of The Fish pose, Half Spinal Twist Pose, is derived from the Sanskrit terms ardha (half), matsya (fish), indra (King or Lord). Ardha Matsyendrasana is one of the best twisting postures. The entire spine gets rotated around its axis. Moreover, your spine also gets two side twists throughout its length. The levers used for these extreme twists are the arms and the knees.

Technique

  1. Sit with an extended spine and your legs extended out in front.
  2. Bend your right knee and cross your foot over your left thigh.
  3. Bend your left knee and bring your left heel to your outer right hip. Keep your right foot on the inside of your left knee if your right foot lifts off the floor.
  4. Place your right fingertips on the floor next to your right hip, and inhale as you elongate your spine.
  5. Hold the extension and exhale as you twist towards the right, rotating from your back left ribs. Use the twisting action itself to go deeper; avoid hooking your elbow right away and using the arm for leverage. Instead, wrap your left arm lightly around your knee while lengthening with each inhale. Exhale to twist more.
  6. Bring your elbow outside your knee. Allow your arms to maintain the length of your spine, despite the urge to collapse due to the pressure of the elbow against your knee.
  7. You can turn your head to the right if that feels comfortable.[1]

Effects

  • Good for increasing the flexibility and function of vertebrae of the spine.
  • Stretches back muscle and spine.
  • Cures constipation and indigestion.
  • Helps to increases oxygen supply to the lungs.
  • Releases stiffness of hip joints.
  • Beneficial for slipped disc patient.
  • Cures back problems.
  • Increases blood circulation to pelvic region as well as improves the function of reproductive organs.
  • Effective to cure menstrual problems in women.
  • Helpful in treatment of diabetes, constipation, spinal problems, Cervical Spondylitis, Urinary tract disorder.[2]

Related Asanas

Special requisites

  • This asana must be avoided during pregnancy and menstruation as it entails a strong twist at the abdomen.
  • People who have recently undergone abdominal, heart or brain surgeries, should not practice this asana.
  • Those with a hernia or peptic ulcers must do this asana carefully and under the supervision of a certified yoga instructor.
  • People who have a minor slipped disc problem will benefit from this asana. But they must do it under supervision, and with a doctor’s approval.
  • If you have a severe spinal problem or a severe slipped disc problem, it is best to avoid this asana.

Initial practice notes

The many hand variations in this pose can make it quite hard for beginners to adapt. First of all, make sure you sit on a blanket and practice this pose. Next, before you try the hand and arm variations, just wrap one arm around the raised leg, and hug your thigh to your torso. With practice, you can start trying other variations.[3]

References

  1. ↑ "Methodology of Anantasana"
  2. ↑ "Benefits of Anantasana"
  3. ↑ "Beginers tips"

External Links

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