Physical Education · Ch 3 — Yoga as Preventive Measure for Lifestyle Disease
Ardha Matsyendrasana
Ardha Matsyendrasana
The name comes from ardha meaning half, matsya meaning fish and eendra meaning king — the final position resembles the Half Lord of the Fishes, and the pose is also known as the Half Spinal Twist. It is a seated spinal twist, and for obesity it is prescribed because the twist alternately compresses and releases the abdominal organs, stimulating digestion and the pancreas and toning the waist.
Drawn by us to help you understand the concept clearly, and verified to make sure it's accurate. For exams, practice from your textbook's own diagram.
Side/three-quarter view of the half spinal twist: the person sits with one leg folded so the heel is near the perineum, the other foot placed flat on the floor across the opposite knee, one arm reaching across the raised knee to hold the foot while the other hand rests on the floor behin …
Procedure
- Sit with both legs extended together in front, hands by the sides, palms resting on the ground, fingers together and pointing forward.
- Fold the right leg at the knee and slowly set the right heel at the perineum.
- Now fold the left leg, bring it over the right knee and place the foot on the ground by the side; the left knee should point towards the sky.
- Bring the right hand to the left side of the left knee, so that the left knee stays to the left of the right armpit.
- Straighten the right hand and hold the toe or ankle of the left leg.
- Twisting the body to the left, look backwards and place the left hand behind the back on the right thigh, gazing towards the back.
- To return, first release the hand from the thigh and turn the head forward.
- Bring the back to normal after loosening the right hand.
- Bring the left leg back to its original position.
- Then bring the right leg back to its original position.
- Repeat in the same way from the other side, folding the left leg first.
Breathing awareness: inhale in the forward position; exhale while twisting the trunk, and breathe deeply and slowly without strain in the final position; inhale while returning.
The twist should come from the spine and the waist, not from the neck alone, and it must be gradual and controlled — never jerky or forced.
Benefits
For obesity, the half spinal twist improves digestion and tones the trunk:
- Very useful in constipation and dyspepsia.
- Improves the efficiency of the liver and removes debility of the kidneys.
- Very useful in diabetes.
- Very beneficial for the muscles of the shoulder and the back.