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Ardha Matsyendrasana / Half Twist Sitting
ard-ha-mat-syen-drah-sa-na
ardha half Matsyendrasana a great yogi
Overview
Matsyendrasana, also known as Sitting Half Twist, was the name of an extremely accomplished Yogi who is mentioned in the medieval Yogic book Hatha-Yoga-Pradipika. “Matsya” can also be translated as, “power that energizes and has the ability to ignite the subtle energies of the body and the mind.” And “endra” means the power of our mind. Yet another, more romantic story, is that the posture translates into “half lord of the fish,” because a fish asked Lord Shiva to transform him (or her) into a human. Whichever way you look at it, Matsyendrasana clearly helps increase both your physical and mental abilities, while perhaps making your spine more fishlike.
Preparation and Pose Tips
Start in Dandasana or staff pose. Now bend your right knee and draw right leg over the top of the outside of left leg. Bend your left knee and it draw it back towards the right hip. Keep both your sitting bones on the floor. Your back is erect, your chest lifted and your chin level to the floor.
On an inhalation, rise through your chest; and on an exhalation, bring your left arm and elbow over the right knee; and you twist to the right. Keep your arm straight, your palm facing away from your body (photo ardha matsyendrasana - half twist sitting – final). Or, if you want, you can bend your elbow and point your fingertips toward the ceiling. Your right hand remains resting behind you on the floor. Turn your head and gaze over the left shoulder. Your shoulders should be level and your back should be as straight as possible. So avoid the tendency to slouch backwards even if it increases your twist! Hold the position. This all sounds like a lot of different things, which it is, but you move into the pose with a few, continuous sweeping motions.
Benefits
You do a lot of twisting in this pose, which massages your internal organs (kidneys, liver and pancreas). Your back is strengthened; and your energy is increased as your autonomic nervous system is activated. If you do a lot of computer work this is a good pose to keep your body, back and neck flexible.
Advanced or Partner
Where your foot lands depends on how flexible you are. The further you pull it back towards your hip, the deeper the stretch.
Chakra
Ardha Matsyendrasana is a fourth chakra pose.
Precautions
Never move into or out of a twist position rapidly. If you have any spinal injury or problem consult your physician or yoga instructor.
Timing
This is a good five to eight breath position.
Recovery and Counterpose
Slowly unwind from the pose. You can do an “opposite side” stretch by gently twisting in the other direction. Moving both your upper torso and your arms to the opposite direction. Come back into dandasana before moving to the other side. When you are completely finished you might consider moving into Pascimottanasana, seated forward bend.
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