What Is Half Spinal Twist (Ardha Matsyendrasana)

The Half Spinal Twist is also called the Lord of the Fishes Pose. Half Spinal Twist is a Yoga posture among the few Yoga Poses in the beginners’ session that twists the spine. Most others bend the spine either forward or backward. But if you wish to be really flexible you must practice twisting it laterally as well. This pose prepares your body for the Full Yoga Twist. But it is better to practice it under the supervision of a trained Yoga tutor.

Steps To Do Half Spinal Twist (Ardha Matsyendrasana)

1.  To start the pose, sit on your Mat, legs stretched out in front. You may place buttocks on a folded blanket for support and bend your knees. Keeping your feet on the floor, slide your right foot beneath your left leg to the outside of the left hip. Place the outside of your right leg on the floor. Next place your left foot over your right leg on the floor outside your right hip. Your left knee should be pointing directly up at the ceiling.

2.  With an exhalation, twist toward your left thigh. Press your left hand on the Mat just behind your left buttock. Now, place your right upper arm on the outside of your left thigh near your knee.

3.  Press your inner left foot firmly into the floor, release your left groin. Lean back a little, against your shoulder blades, and continue to stretch your tailbone into the floor.

4.  Now turn your head to look over and behind your left shoulder. Continue twisting your body, turning it to your left and looking over the left shoulder.

5.  With every inhale you will feel yourself lift more and more through, pushing your fingers firmly on your mat. Keep twisting more and more with every breath you take. Make sure to distribute the twist evenly all throughout your back and spine. Normally, people tend to concentrate it on their lower back. Avoid,

6.  Hold the pose for ½  minute to 1 minute, then slowly release, first your hands, with an exhalation then return to the starting position

7.  Repeat the pose on your right for the same length of time.

Benefits Of Half Spinal Twist (Ardha Matsyendrasana)

• The Half Spinal Twist stretches the hips, shoulders, and neck

• It tones up the spinal nerves and ligaments, improves digestion and stimulates the kidneys and liver

• It energizes the spine and stimulates the digestive fire in the belly

• It is known to relieve fatigue, menstrual discomfort, backache and sciatica

• This pose is known to be highly therapeutic for asthma and even infertility

Contraindications:

• The Half Spinal Twist is best avoided in case of spine or back injury. If you must do this pose do so only under the guidance of an experienced Yoga instructor.

• Avoid during pregnancy, in case of spinal injury  and if you have a recent or chronic hip, knee, shoulder or back injury