Half Spinal Twist Pose

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Ardha Matsyendrasana

The Ardha Matseyendrasana has a great impact on the pancreas and other glands, such as adrenal, thyroid and sex glands. It activates the muscles and organs of the abdominal area and keeps the kidneys nourished. The abdominal twist of this pose enhances the secretion of insulin from the pancreas and bile from the liver. This aids in digestion and helps regulate blood sugar.

Vaamorumoolaarpitadakshapaadam jaanorbhirveshtitavaamapaadam |
Pragrihya tishthetparivartitaangaha shrimatsyanaathoditamaasanam syaat ||

Hatha Yoga Pradipika 1:26

“Place the right foot at the base of the left thigh, the left foot at the side of the right knee. Take hold of the left foot with the right hand, pass the left arm behind the waist and remain with the body turned, this asana is described by Sri Matsyendra Nath”

Sage Matsyendra was an ancient yogi who founded this pose, so this asana is named after him. There are different variations of this pose with little difference in the position of hands and foot and intensity of the spinal twist. During the practice one can be aware of the eyebrow center or natural breath.

Techniques:

• Sit with feet stretched in front and palms resting on the knees
• Bend right knee and place the right foot on the outside left knee
• Keep right toes pointing to the front
• Bend left knee placing the foot besides right buttock
• From between the right knee and torso, try to reach right foot with right hand
• Hold the foot or toe whatever is comfortably reached
• Elongate the spine with inhalation
• Keep left arm draped around the back of the waist
• Slightly push the left shoulder backwards
• Twist the spine to the left and look over the left shoulder
• Keep the spine straight
• Breathe in and out naturally

Contraindications:

• Hernia
• Peptic ulcer
• Pregnancy

Benefits:

• Improves flexibility of the neck, shoulders and back
• Alleviates minor back problems, digestive disorders
• Increases efficiency of abdominal glands
• Helpful for diabetes, menstrual disorders and colitis