Half Lord of the Fishes Pose (Sanskrit: Ardha Matsyendrāsana / अर्धमत्स्येन्द्रासन)
Named after the famous Indian yogi, Matsyendranath, Ardha Matsyendrasana (Ardha Matsyendrāsana) is a seated spinal twist. The name has been derived from the Sanskrit words ‘Ardha’ which means half, ‘Matsya’ means fish, and the word ‘Indra’ represents a king. So, Ardha Matsyendrasana is also known as the Half Lord of the Fishes Pose. This asana is comparatively an easier alternative for Paripurna Matsyendrasana.
Instructions for Doing the Half Lord of the Fishes Pose
- Start by sitting in the Dandasana (Daṇḍāsana) position. Sit on the floor with your legs stretched out in front of you. Place your palms on the floor beside your hips with your fingers pointing towards your feet. Keep your arms straight, lock your elbows, and keep your spine upright and erect.
- Bend your left knee so that your thigh is in contact with your calf. Raise yourself off the floor and place your left foot underneath your left hip in a way that your left heel rests under your left hip. Make sure your foot is horizontally placed on the floor and the outer side of the ankle along with the little toe is resting on the floor. Find your balance in this position.
- Now, bend your right knee and lift the right leg off the floor to place it near the outer side of your left thigh in a way that the outer side of your right ankle is in contact with the outer side of your left thigh which is placed on the floor. Keep your right shin at a 90-degree angle to the floor.
- Twist your torso perpendicular to your right side till your left armpit starts touching the outer side of your right thigh. Rest your armpit over your right knee and with an exhalation, stretch your left arm, and twist it around your right knee.
- Bend your left elbow in order to place your left wrist on the backside of your waist.
- Make sure there’s no space between your left armpit and your bent right knee. If that’s not naturally happening, exhale and move your torso forward. Hold this position for a few seconds.
- Now, with an exhalation, swing your right arm, bending your right elbow and move your right hand behind your back to clasp your hands together. Maybe, in the beginning, you’ll be able to catch a couple of fingers only but with regular practice, you’ll be able to clasp your hands properly.
- Turn your neck towards your left and gaze at a point over your left shoulder. Hold this position for about 30 to 60 seconds, breathing normally, without any jerks.
- To release the asana, first, release your hands and then remove your right foot off the floor to straighten your legs.
- Now, repeat the asana with your other leg. Hold it for another 30 to 60 seconds.
Benefits of Doing Ardha Matsyendrasana
- The biggest benefit you can derive by practicing this asana is enhanced spinal flexibility and mobility. It is one of the best poses for strengthening your spine and its nerve extensions.
- Ardha Matsyendrasana activates your abdominal organs, boosting your digestive system, and increasing your lung capacity. The functions of your urinary and reproductive system will be enhanced as well.
- It is also beneficial for diabetic patients as it gently stimulates the pancreatic region.
Precautions
- Do not practice this asana if you have undergone a spinal, heart, shoulder, or knee surgery.
- It’s best to avoid this pose during pregnancy and menstruation.
- If you have stomach ulcers, hyperthyroidism, or hernia, practice under the supervision of an expert.