Ardhamatsyendrasana(The Half-twist posture)
Ardha means half, Matsyendra is a yogi. Yogi Matsyendranath attained the highest state of
Yoga in this posture. The body takes the position of the Half –of Yogi Matsyendranath’s Description
Sthiti: Sit erect with legs stretched , heels together , palms pressing on the floor by the side of the buttocks.
1. Fold the right knee and place the heel tight against the perineum.
2. Place the left foot by the side of the right thigh near the knee.
3. Bring the right hand round the outer side of the left knee passing between the chest and the knee and catch hold of the left big toe. The right shoulder blade rests on the outer side of the left knee.
4. Now take the left hand round the beack and try to catch the right thigh. Look back over the left shoulder,(the erect knee acts as a fulcrum for getting maximum twist of the spine). Keep the trunk vertical .
5. Release the left hand come back to 3rd position.
6. Slowly release the right hand over the outer side of the left knee; come back to 2nd position .
7. Unfold the left leg; come back to sthiti.
8. Unfold the right leg, then come back to sthiti.
Benefits of Ardhamatsyendrasana(The Half-twist posture):
Twists, tones, stretches , the entire spine Enhances lower back’s flexibility. Maintains health of the spinal nerves. Massages the spleen ,liver, pancreas intestines and bladder. Activates the gonads. Enhances secretion of pancreatic juice and adrenalin.
Good for constipation, dyspepsia, diabetes, kidney problems, enlarged and congested liver and spleen , rheumatism of back muscles. Pain in hip joints, obesity and gastritis. Reduces girth in the abdomen.
Removes laziness and helps to attain the state of Yogi Matsyendra.
Caution.
Hernia patients should avoid.
Subtle points:
Mode of Bending Do not sit on the heels.
Mode of breathing:
Breathe out whenever you bend downward, twist and inhale while coming up . Normal breathing in the final position .
