Ardha Matsyendrasana| Half Spinal Twist Pose | Half Fish Pose | Yoga For Diabetes Control

Ardha Matsyendrasana| Half Spinal Twist Pose | Half Fish Pose | Yoga For Diabetes Control
Nirogi World

About this video –
Ardha Matsyendrasana Half Spinal Twist pose is one of the best and most important asanas in Hatha Yoga. It has a huge amount of benefits which cover all the body systems.

Full Spinal Twist position was the favourite meditation pose of the Sage Matsyendranath so this pose is named after him. However, as it is a little difficult to practice a simplified form Half Spinal Twist came about.

Bend the left leg and place the left foot on the ground over the right knee.

Bend the right leg and fold it so that it is resting on the ground with the right heel near the left buttock.

Bring the right hand over the left leg and grab the big toe of the left foot.

Inhale and exhaling twist the trunk of the body as much as possible, turning the neck so the gaze is over the left shoulder and encircle the waist with the left hand with the palm facing outwards. Continue to maintain the asana, breathing normally.

THE ASANA POSITION
In this position there is a strong twist on the spine and abdomen. The right arm is pressed against the left knee and the left arm is wrapped behind the back, leading to an increased twist on the body. The chest is open and the spine is erect. One side of the abdomen is compressed and the other side is stretched. The right leg and knee remains on the floor. The left knee should be close to the right armpit.

RELEASING THE ASANA POSITION
Inhale and exhaling turn the neck back to face the front.
Release the hands and place them beside the body.
Straighten the right leg.
Straighten the left leg and return to sitting position.
Practice the same on the opposite side.

ANATOMICAL FOCUS
The spine, hips, abdomen, chest and arms.

AWARENESS
The twist on the spine, abdomen and relaxed breathing mostly focusing on chest breathing.

BENEFITS
Increases the elasticity of the spine, tones the spinal nerves and improves the functioning of the spinal cord.
Stretches the muscles on one side of the body whilst compressing the muscles on the other side.
Relieves back pain and stiffness from between the vertebrae.
Useful for slipped disc.
Massages the abdominal organs and increases the digestive juices making it useful for loss of appetite and constipation.
Useful for diabetics, with concentration on the pancreas.
Regulates the secretion of bile and adrenaline.
Relieves tension that may have built up in the back from forward and back bending asanas.
Opens the chest and increases the oxygen supply to the lungs.
Loosens the hip joints, relieving stiffness.
Releases tension in the arms, shoulders, upper back and neck.
Increases purification of the blood as well as the internal organs.
Improves round shoulders.
BENEFITS FOR WOMEN
Increases the circulation to the pelvic region and therefore providing fresh blood, nutrients and oxygen, improving the health of the reproductive organs as well as the urinary system.
Useful for preventing urinary tract disorders.
Beneficial for menstrual disorders.

PRECAUTIONS AND CONTRA-INDICATIONS
Should be avoided during pregnancy and menstruation due to the strong twist in the abdomen.
People with Heart, abdominal or brain surgeries should not practice this asana.
Care should be taken for those with peptic ulcer or hernia.
Those with severe spinal problems should avoid and those with mild slipped disc can benefit but in severe cases it should be avoided.

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Namaste friends!
I am Mohan Yogi,Yoga teacher certified by YCB ( yoga certification board) Ministry Of Ayush,Govt. of India. I have teaching Yoga since 2007.I am a naturopathy practioner too. I have DNYS ( Diploma in Naturopathy and Yogic Science) and N.D. (Doctor Of Naturopathy) certificates.
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