What is ardha-matsyendrāsana (half fish twist pose)?
Ardha-matsyendrāsana is an āsana where a practitioner steadies the body around the hips in a lock, and twists the lower back to hold the other side. This is an advanced āsana, and one must learn it under expert supervision, after doctor clearance.
How to perform ardha-matsyendrāsana ? (Learn under supervision only)
- Sthithi (starting) position: First, sit upright with both legs stretched outwards.
- Second, bend forward, hold the left foot, and draw it so that the left heel is touching the perineum below the genitals. Men should carefully lift the scrotum away from harm. Ensure that the heel is securely anchored on the perineum and does not shift.
- Third, lift the right leg over the left thigh and plant the sole of the right foot as close as possible to the left hip joint.
- Now, twist the torso around and tuck the right knee under the left armpit. The feet must not shift or sway when the torso twists.
- After this, try to catch the left knee with the left hand by turning around and passing the free right hand over the back.
- Now twist the torso further and try to catch the right ankle with the right hand.
- Lastly, turn the face in the direction of the twist.
- Maintain shallow breathing. Hold for 10 counts.
- Return to sthithi (starting) position.
- Importantly, repeat the āsana in the opposite direction in the same manner, so the spine twists in the opposite direction and balances the tension in the spine.
- Performing this āsana once in both directions is enough.
- The recommended dṛṣṭi (gaze) is ūrdhva-dṛṣṭi (open space gaze).
What are the benefits of practicing ardha-matsyendrāsana ?
- Firstly, this āsana is excellent for retaining spinal curvature. Regular practice will help prevent backache and hip ailments. Also, practice revitalises the shoulder blades and back muscles. Consequently, this increases the flexibility of the body.
- Importantly, this exercise also tones up the sympathetic and parasympathetic nervous system by increasing blood supply to the muscles holding individual vertebrae and nerve roots.
- Further, the action of twisting the torso rejuvenates all the organs associated with digestion, i.e., the stomach, pancreas, liver, and intestines. It optimises the production of enzymes and the absorption of nutrients. It also forces toxins out, thereby cleaning up the digestive system. As a result, this exercise helps cure indigestion, constipation, diabetes, and other stomach ailments.
- Lastly, this āsana improves the functioning of the reproductive organs and assists women in the reduction of menstrual discomfort and cramps.
What are the possible half fish twist pose contraindications?
- Importantly, if you have any form of backache, do not attempt this āsana without adequate supervision and support.
- Also, people with cardiac problems, lower back problems, and circulatory disorders should not attempt this āsana without first consulting a physician.
- Additionally, people with hernia, etc., should avoid this āsana.
- Lastly, women should not practice this āsana during menstruation or pregnancy.
Hatha Yoga Pradeepika on matsyendrāsana
Ch1 v (26) matsyendrāsana – Place right foot at the base of the left thigh and left foot outside the folded right knee. Catch the left foot with the right hand, and, turning around, catch the left foot with the right hand around the back. This is called matsyendrāsana.
Ch1 v(27) This matsyendrāsana fans the gastric fire and is a weapon that destroys all terrible diseases of the body. With daily practice, it arouses the kundalini and stops the wastage of the moon in men.
Some noteworthy points on ardha-matsyendrāsana
Internal Links: Dharma (conditioning), Stress and Situational Awareness, Prana, Asana sequence, Asana schedule, Asana Focus or gazing, Pranayama, Hatha Yoga Pradeepika
External Links: Prana, Chakra, Pancha Tattva, Pancha Prana, Pancha Kosha, Nadi,
- This āsana is considered to be one of the 32 most important āsanas by all ancient texts.
- Importantly, the spine consists of 3 major areas: the cervical region or neck, thoracic/ dorsal or upper back, and lumbar/ lower back, put together by a total of 24 bones, called vertebrae. Here, discs of cartilage separate these vertebrae, absorbing shock and allowing the spine to flex and bend. Additionally, the spine carries the spinal cord, a critical component of the central nervous system. Therefore, to stay healthy, the spine needs to be exercised in the forward, backward, and sideways directions, and twisted as shown above. The practice of ardha-matsyendrāsana helps keep the spine healthy.
- Lastly, the extreme twisting of the torso also results in the stretching and pushing of the stomach and intestines. As a result, there is increased blood flow to the abdominal organs, which improves their health. Also, the stretching and pulling actions increase peristalsis and force gas out of the body. Therefore, after performing this āsana, don’t be surprised if there is a bout of gas, flatulence, and burping. This is nothing but the release of the air trapped in the digestive system, which is forced out by the āsana.