What is Yoga pose Sitting Half Spinal Twist – Ardha Matsyendrasana ?
Yoga pose Sitting Half Spinal Twist – Ardha Matsyendrasana is a legendary yoga teacher. This yoga pose, in English, you will often find under the name ‘King of Fishes Pose’, and it is just a translation of the name ‘Ardha Matsyendrasana’. This yoga pose has many variations. This is a standard variation, and it is actually a semi-Matsyendrasana because in the full version the upper leg is on the crotch of the lower leg and not on the ground.
Image by yanalya on Freepik
Step by step instruction
- Sit on the floor with your legs extended in the Pritka yoga pose (Dandasana) and then bend your knees, with your feet on the floor. Then slide the left foot under the right leg all the way to the right hip, with the top of the right foot on the floor. “Step” your right foot over your left leg and place that foot on the floor behind your left knee. Now the right knee points in the direction of the ceiling.
- With exhalation, twist in the direction of the right thigh. Press the right palm on the floor just behind the right saddle muscle and place the left upper arm on the outside of the right thigh near the right knee. With the elbow of the left hand, push the right thigh towards the front of the torso.
- Press the inside of the right foot into the floor, relax the right groin, and lengthen the trunk. Lean slightly back towards the shoulder blades and continue to press the seat bones into the floor.
- Continue twisting your torso to the right side, looking over your right shoulder.
- Lift the neck with each inhalation.By pressing the palms or fingers of the right hand into the floor, the yoga pose Matsyendrasana is raised higher through the sternum.And continue to rotate the torso a little bit with each breath. Make careful to twist your spine from top to bottom, not just the lumbar region. After remaining in this position for 30 to 60 seconds, let your breath to relax the twist and return to the starting position. On the opposite side, repeat. Various variants are carried out based on the degree of flexibility of the exerciser (here is one variation in the picture).
Image by yanalya on Freepik
Benefits of Yoga pose Sitting Half Spinal Twist – Ardha Matsyendrasana
- It stimulates the liver and kidneys It stretches the shoulders, hips and neck Energetically strengthens the spine
- Stimulates the “Digestive Fire” in the stomach Relieves menstrual discomfort, weakness, sciatica and back pain
- Therapeutic action in asthma, infertility, and sciatica.
- Traditional texts say that it increases the appetite, destroys most deadly diseases and awakens the kundalini
You may also like: Yoga pose – Cow Face Pose (Gomukasana)
Contraindications, warnings, and precautions
- Back or spine injury
More to learn: Half Lord of the Fishes Pose
