Matsyendrasana for Spine Flexibility : Benefits, Variations & Steps

The name ‘Matsyendrasana‘ is derived from three Sanskrit words. It combines ‘Matsya,’ meaning ‘fish,’ ‘Indra,’ which refers to bhagwan ‘intra’’ and ‘asana,’ which means ‘yoga posture.’ In English, it is known as “Lord of the Fishes Pose.” If you look at an image of this yoga pose, you’ll notice that it resembles the posture of a fish. The complete form is the difficult Paripurna Matsyendrasana. A common and more straightforward variant is Ardha Matsyendrasana. 

‘Matsyendrasana’, The Seated Twist, is a powerful hip opener that engages and strengthens the glutes, obliques, and spine while providing a deep stretch for the shoulders, neck, and pelvis. This exercise enhances flexibility and mobility.

In this article, we will cover Asana’s roots, what ‘Matyaesna’ is, discuss its various variations, highlight its benefits for individuals, identify conditions that may require caution, and to whom it will be beneficial.

What is Matsyendrasana?

According to Hindu mythology, Yogi Matsyendranath, a student of the Hindu god Shiva, founded this asana. He was the guru of Gorakhanath Swami and also the first yogi. He generated this asana because he used to sit in this specific posture. 

This pose is a complete spinal twist that provides numerous health benefits. There are over sixty-four variations of ‘Matsyendrasana,’ including ‘Ardha matsyendrasana,’ ‘Full Matsyendrasana,’ ‘Parivrtta Matsyendrasana,’ and ‘Supra Matsyendrasana.’ Every asana provides unique benefits for flexibility, strength, and overall well-being.

How to do Matsyendrasana?

First, you need to warm up before entering this pose. You can activate your glutes by sitting in the centre of your mat with your legs bent at the knees and your soles touching each other. 

When performing a spinal side stretch, it is necessary to warm up your side of the body. Start by getting into Anjali Mudra, then turn your feet, abs, and chest to the right side. After warming up for five minutes, exhale as you fold your body forward onto your right leg. Then follow the steps below to start ‘Matsyendrasana.’

Step for Matsyendrasana

1. Begin by sitting in Dandasana (Staff Pose). Keep your spine straight, place your palms slightly behind your buttocks, and engage your core. Then, take a few deep breaths.
2. Bend your right leg at the knee and position your right foot close to the outer edge of your left knee. Keep your body centred on the mat.
3. Fold your left leg into a half-lotus pose by bringing your left foot close to your right glute. Point your toes to extend the left foot.
4. First, inhale and raise your left arm high. Then, as you exhale, twist your torso to lower your left arm, allowing your left shoulder to rest against your right knee.
5. Engage your core muscles and hold onto your right big toe with your left fingers.
6. Gently turn your head back and align your gaze with your right shoulder.
7. Inhale deeply, wrap your right arm around your waist, and let your ribs and spine twist.
8. Exhale and reach your right arm to press your fingers into your left upper thigh.
9. Hold this pose for a few deep breaths. Finally, release, relax, and repeat the same steps on the other side.

Breath Awareness Note: Inhale when extending an arm overhead or engaging muscles; exhale when placing a shoulder against the knee or wrapping an arm around the waist; and inhale and exhale during transitions or while holding the seated spinal twist.

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

Matsyendrasana Benefits for the Body and Mind

The benefits of Matsyendrasana are not limited solely to the physical realm; individuals who regularly engage in this practice have also reported numerous mental advantages. 

Benefits for the Body

• Spinal Flexibility: This posture facilitates the compression of the musculature and nerves associated with the spine. It also contributes to the spine’s overall health and relieves prevalent back issues, including discomfort in the lumbar region.
• Strengthens Core Muscles: This pose strengthens the abdominal muscles and improves core strength.
• Relieves Tension: Releases tension in the back, neck, and shoulders, promoting relaxation of muscles.
• Aids Digestion: The twisting motion increases gastric activity, stimulates the digestive organs, and eliminates toxins.
• Destroy Diseases: Matsyendrasana stimulates the appetite and is an instrument for destroying many deadly diseases.
• Improves Posture: It helps ensure that all the spinal nerves are toned. It encourages proper spinal alignment, reduces crawling, and promotes better posture.

Benefits For the Mind

Matsyasana, like other yoga poses, contributes to overall mental well-being, brings peace, and shields the mind from anger, depression, and other negative thoughts.

• Parasympathetic Nervous System: Matsyasana helps activate the parasympathetic nervous system by inducing relaxation and reducing stress and fatigue.
• Regularly practicing Matsyendrasana initiates the Manipura (solar plexus) chakra, which radiates vital prana and is linked to willpower, self-esteem, and confidence.
• Maintaining the health of the spine and abdomen is essential for achieving tranquillity of both body and mind. This pose provides a deep lateral twist that maximizes the benefits for the spine.

Variation of Matsyasana

There are more than 26 variations in the ‘Matsyasana’, but the main variations are three (Ardha matsyendrasana, Purna matsyendrasana, and Supta matsyendrasana), and the most popular is Ardha matsyendrasana.

1. Ardha Matsyendrasana

Ardha Matsyendrasana, or the half-spinal twist pose, is a popular version of Matsyendrasana due to its numerous health benefits. However, as with any yoga pose, it’s essential to be mindful of potential contraindications and practice with proper alignment to avoid injury. 

Step of Ardha Matsyendrasana

1. Start by sitting upright with your legs stretched out. Ensure your feet are straight in front of you and your spine is erect.
2. Bend your left leg and bring the tip of your left foot next to your right hip. If it’s more comfortable, stretch your left leg out.
3. Place the right leg over the left knee, taking it over the knee and pointing your right knee toward the sky.
4. Now, inhale and twist your torso to the right, neck, and shoulders towards the right. Set your gaze over your right shoulder, keeping your spine straight.
5. You can use your arms to deepen or modify the stretch. To do this, you can put your right hand behind you for support, your left hand on your right knee, and your left hand on your right knee.
6. Hold this pose for at least 30-60 seconds, breathing slowly yet profoundly.
7. Now, gently exhale, release your right hand, and follow it with your waist, chest, and neck. Relax as you sit straight.
8. Repeat the steps on the other side, then exhale to return to the front position.

2. Supta Matsyendrasana

Supta matsyendrasana offers many benefits for the body and the mind. This pose involves lying on your back and bending your spine, which can help release tension and improve flexibility. 

How to do Supta Matsyendrasana?

1. Begin by lying on your back with your arms extended to the sides.
2. Now, lift your right knee to near your chest while keeping your left leg straight. Then, lower your right knee to the left so it crosses over your left leg.
3. Put your left hand on your right knee and your right arm on your side. Gaze towards your right hand.
4. And hold the pose for 5-10 breaths. After that, switch sides.

3. Purna Matsyendrasana

Poorna Matsyendrasana (Full Spinal Twist Pose) is the most challenging, as it combines balance, twist, binding, deep flexing of the various joints, and lengthening and contracting of the spinal muscles. It is such a powerful asana that its stimulating effects and benefits can be felt quickly with regular practice.

How do you do Poorna Matsyendrasana (Full Spinal Twist Pose)?

1. Start in Dandasana (Staff Pose) with legs pulled out. Bend your left leg and place the left foot near your right thigh.
2. Bring your right leg up, placing the right foot facedown on the floor outside the left knee, toes pointing forward.
3. Twist your upper body to the right. Inhale, reach up with your left arm, and pass it through the space between your chest and right knee. Try to place the left shoulder on the outside of the right leg and hold the outer edge of your right foot.
4. Exhale and wrap your right arm behind your back to clasp your left shin. Inhale, turn your head toward the twist, keeping your gaze steady.
5. Hold the position for 10 deep breaths. To exit, inhale and slowly return to Dandasana.

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

Conclusion

With the help of this asana (Purna Matsyendrasana, Ardha Matsyendrasana, and Supta Matsyendrasana), you can get a flexible body and a peaceful mind, which is the most significant wealth for a human being. If you want to learn more about this asana, you can get our 200 Hour Yoga TTC in Rishikesh at Rishikul Yogshala, where you can learn about yoga from yoga experts and get a certificate.

Frequently Asked Questions?

Question 1. What are the benefits of Matsyendrasana?
Answer: It increases blood circulation, purifies the blood, and detoxifies the internal organs. It also improves spinal flexibility, strengthens core muscles, and improves overall mental well-being.

Question 2. Who should avoid Matsyasana?
Answer: People with neck or back injuries or issues like high or low blood pressure, migraines, pregnant women, and recent surgery. If you want to do these poses, you need to consult first.

Question 3. What is the Sanskrit name of the fish pose?
Answer: Fish pose’s Sanskrit name is ‘Matsyasana’.

Question 4. What are the prominent variations of ‘Matsyasana’?
Answer: There are three main variations of ‘Matsyasana’: Purna Matsyendrasana, Ardha Matsyendrasana, and Supta Matsyendrasana.