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Ardha Matsyendrasana

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[[File:Ardha matsyendrasana.png|thumb|right|''Ardha Matsyendrasana'']]
'''Ardha Matsyendrasana (Sanskrit: अर्धमत्स्येन्द्रासन; IAST: Ardha Matsyendrāsana), ''' also known as the Half Lord of the Fishes PoseThe Fish pose,<ref name="Half Lord of the Fishes Pose"/>. Half Spinal Twist Pose<ref name="Half Spinal Twist"/> , is derived from the Sanskrit terms ardha (half), matsya (fish), indra (King or Vakrasana<ref name="Vakrasana - Twisted Pose" /> Lord). Ardha Matsyendrasana is an asanaone of the best twisting postures. The asana usually appears as a seated spinal twist with many variationsentire 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 is one of the twelve basic [[asanas]] in many systems of [[Hatha yoga]]knees.<ref name="Ardha-Matsyendrasana" />
== Etymology 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"/>
The asana is named after the great yogi Matsyendranath.<ref name="Ashtanga Yoga " =Technique in pictures/> animation==
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" />
The ==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 Vakrasana comes from the Sanskrit word→ ="VakraEffects" ('twisted')./>
== Description Related Asanas==* [[Paschimottanasana]]* [[Janusirsasana]]
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.==Special requisites==
== Benefits 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"/>
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>
<ref name="Technique">[https://arogyayogaschool.com/blog/health-benefits-of-ardha-matsyendrasana/ "Methodology of Anantasana"]</ref>
 
<ref name="Initial practice notes">[http://www.stylecraze.com/articles/ardha-matsyendrasana-fish-pose/#Beginner’sTips "Beginers tips"]</ref>
 
<ref name="Effects">[https://eyogaguru.com/ardha-matsyendrasana-half-twist-yoga-pose-benefits-steps/ "Benefits of Anantasana"]</ref>
== References ==
<references>
<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>
<ref name="Half Spinal Twist"> [http://www.yogapoint.com/asana/matsyendrasana.html "Yoga poses, Ardha Matsyendrasana, Half Spinal Twist:"]. Retrieved 2011-04-09.</ref>
<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>
</references>
 
==External Links==
* [https://www.yogapoint.com/asana/matsyendrasana.html Ardha Matsyendrasana on yogapoint.com]
* [https://www.sarvyoga.com/ardha-matsyendrasana-half-spinal-twist-pose-steps-benefits/ Ardha Matsyendrasana on sarvyoga.com]
* [http://www.finessyoga.com/yoga-asanas/ardha-matsyendrasana-half-spinal-twist-steps-benefits Ardha Matsyendrasana on finessyoga.com]
[[Category:Yoga]]
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