Ardha Matsyendrasana (Half Spinal Twist Pose): Instructions, Benefits and Precautions

Nowadays, where stress and sitting for long hours are commonplace, yoga offers a great way to feel better physically and mentally. Ardha Matsyendrasana (Half Lord of the Fishes Pose) stretches your body and helps you connect your mind and body.

Ardha Matsyendrasana is one of the famous variations of Matsyendrasana because of its numerous benefits. This half-twist posture will guide you through a series of bends to learn the proper technique and explore its many benefits; we can unlock its potential for improving flexibility, relieving stress, and promoting emotional clarity.

Ardha Matsyendrasana History

Matsyendra was a student of Lord Shiva. He is also known as Adiyogi or the first Yogi. Matsyendra is regarded as one of the originators of Hatha Yoga and Nath Tradition. One of the most popular texts written on Yoga – Hatha Yoga Pradipika, he was the second Siddha (the recognised soul) who achieved physical and spiritual enlightenment after the Adiyogi. Amongst his several supporters, Gorakha (another vital figure) was instrumental in establishing Hatha Yoga as a cultural element. Matsyendra is also said to have authored the Matsyendra Samhita (a collection of mantras and chorales). His books testify to his affluent and varied contribution to yogic science.

In Sanskrit, Matsya means ‘fish’, Indra means ‘lord or king’, and Asana means ‘pose’. Therefore, in English, Matsyendrasana is popularly called the Lord of the Fishes Pose. With this advanced posture’s roots in Hatha Yoga, it is also seen to be practiced in Ashtanga Yoga under the Advanced Series.

According to ancient Indian history, Matsyendranath was born in the Bengal or Assam region between the 7th and 12th centuries. Poorna Matsyendrasana is an advanced-level seated posture named after this Indian scholar.

In Hatha Yoga Pradipika Chapter 1, Verse 27, “Practice of Matsyendrasana boosts the digestive fire to such an incredible capacity; this will stop all stomach diseases, thus awakening the serpent power and bringing peace in the Bindu”. Matsyendranath can be associated with someone searching for his true self. Once he becomes aware and listens to the inner voice, he is set on enlightenment. 

What is Ardh Matsyendrasana?

Ardha Matsyendrasana is rooted in the ancient Indian tradition of Hatha Yoga. Matsyendra, a mythical yogi and one of Lord Shiva’s first devotees, discovered this posture during meditation. 

The word Ardha Matsyendra can sound complicated, so let’s break it down to learn what it means. The word “Ardh” means half, “Mastya” means fish, and “Indra” represents king; together, they mean “Half Lord of the Fishes.” In this Ardha Matsyendrasana yoga posture, the upper half of the body is twisted to provide flexibility and help with digestion. 

If you see it physiologically, it prompts and massages the pancreas, liver, spleen, kidneys, and stomach, climbing and dropping colons. It is very beneficial for diabetes and constipation. Ardha Matsyendrasana is one of the most promising asanas for back posture. 

It tones the nerve roots and adjusts and realigns the vertebral column. The back muscles are pulled and pushed in a way that releases all the tension and stress your body is holding. It is, therefore, advised in cases of lumbago, rheumatism, and slipped disc. 

How Do You Do Ardh Matsyendrasana (Half Spinal Twist Pose)?

Ardh Matsyendrasana is a variation of Matsyendrasana, which involves a seated spinal twist. In this posture, you have to bend your back, hands, and neck during plunging back, hands, and neck, offering a vast stretch. It will enhance your flexibility, especially in the spine area, shoulders, and hips. However, you require some preparation.

Read Also – Matsyendrasana for Spine Flexibility : Benefits, Variations & Steps

How Can You Prepare For This Asana?

Because Ardha Matsyendrasana is an advanced asana, you need preparatory poses to practice it.

• Lower Back Flexibility: Knowing about lower back flexibility is necessary for this asana. Backbend poses like camel pose, cobra pose, locust pose, and forward bends like seated forward fold and standing forward fold are extremely helpful to practice Ardha Matsyendrasana. The stretch will be more profound once your flexibility is better over time. You can also practice simpler spinal twists in the beginning.
• Strength: Core strength is essential for practicing Ardha Matsyendrasana; it will help you maintain this posture longer. Regularly practicing asanas like the triangle pose, warrior series, and plank is also necessary.
• Shoulder Flexibility & Mobility: Ardha Matsyendrasana greatly benefits from improving shoulder flexibility and mobility. A few other asanas are helpful, such as the puppy pose, cow face pose, upward-facing dog pose, and bow pose.

After practicing these poses and gathering all the strength and flexibility, you can move further for Ardh Matsyendrasana.

Steps to do Ardh Matsyendrasana (Half Spinal Twist Pose)

The steps for Ardha Matsyendrasana are straightforward. When done correctly, this yoga can transform one’s body and mind.

• Sit with your legs stretched straight before you, keeping your feet together and your spine erect.
• After that, bend your left leg and place the heel of your left foot beside your right hip, or you can hold your left leg straightforwardly.
• Cross your right leg over the left knee.
• Put the left hand on the right knee and your right hand behind you.
• Twist your waist, shoulders, and neck in this line to the right and look over your right shoulder.
• Try to keep your spine vertical.
• Hold this position gently, and take long breaths in and out.
• As you breathe out, release your right hand first and the hand behind you, then your waist, chest, and neck. Then, sit up, relaxed yet straight.
• Repeat to the other side.
• Breathing out as you come back to the front and relax.

Key Alignments in Ardha Matsyendrasana

• When performing the Ardha Matsyendrasana, ensure the chest is open and not curving. The spine should remain straight.
• Do not let the shoulders squat.
• The back should be straight to get the full pressure of the spinal twist.
• The shoulders and raised knee should be in a straight line. This might be difficult for beginners, but with enough practice, the twisting will deepen, making it easier to achieve.

Ardha Matsyendrasana Benefits

Ardha Matsyendrasana’s benefits are more than just physical. It improves body flexibility and also has spiritual and therapeutic advantages. With the help of Ardha Matsyendrasana, you can nurture your body and mind, which supports overall well-being on numerous levels.

Physical Benefits:

• Ardha Matsyendrasana stimulates spinal twists, tones, and stretches, encouraging flexibility.
• Keeps the overall well-being of spinal nerves.
• Provides a gentle massage to the spleen, liver, pancreas, intestines, and bladder.
• Creates the gonads, contributing to improved epithelial health.
• Enhances the secretion of pancreatic juice and adrenaline for better metabolic function.

Therapeutic Advantages:

• Ardha Matsyendrasana provides sufficient assistance in handling issues such as constipation, dyspepsia, diabetes, kidney diseases, dilated and congested liver and spleen, and rheumatism in the back muscles.
• Alleviates distress associated with hip joint pain, obesity, and gastritis.

Emotional Benefits

Half Lord Of The Fishes Pose is asymmetrical. The practice of asymmetrical poses helps balance and flexibility of the body. Usually, one side of the body is more rigid than the other. Thus, the practice of asymmetrical poses helps balance the body by decreasing stiffness. Also, this pose balances the body well and brings peace of mind, curing nervous disorders.

Ardh Matsyendrasana Precautions: What You Need to Know

There are no rules for practicing Ardha Matsyendrasana; however, specific pointers can help us practice better.

• While performing yoga asana, please start with a light warm-up; do not immediately jump into practicing the asana.
• Always twist and flex your body only until your stretch feels comfortable. Return to the neutral pose and stop the asana if you sense discomfort or shooting pains.
• Do not push or force your body to perform the asana.
• It is advised that pregnant women avoid practicing asana.
• And if you have had recent surgery, then avoid practicing the asana altogether.

Conclusion

There is no doubt that yoga has plenty of benefits. Ardha Matsyendrasana is a great way to make our bodies flexible, promote weight loss, and encourage good health. It keeps our mind, body, and soul at peace and generates sound sleep. 

Embrace this ancient asana in our 200 Hour Yoga TTC In Rishikesh at Rishikul Yogshala. This program is designed to help you master the technique and share the transformative power of yoga that aligns with your personal and professional goals.

Read Also – Purna Matsyendrasana: Step-by-Step Instructions, Benefits and Contraindications

Frequently Asked Questions Question:

Question 1. Are ‘Half Lord of the Fishes’ and Ardha Matsyendrasana the same?
Answer. Yes, both poses are the same. Other names for them include the fish polished spinal twist, the seated twist pose, the Sitting Half Spinal Twist, and many others. 

Question 2. Who was the originator of the Ardha Matsyendrasana? 
Answer. The Ardha Matsyendrasana was invented by Matsyendranath, a 7th-century yoga guru who founded Hatha Yoga.

Question 3. What are the contraindications of Ardha Matsyendrasana? 
Answer. Ardha Matsyendrasana should be avoided by pregnant women, and anyone suffering from hypothyroidism, slipped disc, and spinal injuries should also prevent the yoga asana. 

Question 4. What are the benefits of Ardha matsyendrasana?
Answer. This yoga asana strengthens the spine, digestive, urinary, and reproductive systems and stretches the hips, shoulders, and neck.