ASANA GUIDE

SPINAL TWIST POSE — ARDHA MATSYENDRASANA

Spinal Twist Pose

One of the most basic and yet powerful poses in yoga, the simple seated spinal twist. “Ardha” means half, and “matsya” means fish, and “Indra” means lord or King. The pose was named after the great yogi Matsyendranath. Spinal twists keep the spine healthy, and also massage the internal organs and abdomen. Twisting helps us release toxins, and twists are especially beneficial during the change of seasons. No matter what the season, twist into Ardha Matsyendrasana and release your limitations.

Sanskrit

Ardha Matsyendrasana
अर्धमत्स्येन्द्रासन

PRONUNCIATION

Ardha Matsyendrasana
अर्धमत्स्येन्द्रासन

TRANSLATION

Half (Ardha) Fish (Matsya) Lord (Yendra)
(Half) Spinal Twist Pose / Lord of the Fish Pose.

POSE TYPE

Seated pose

POSE CATEGORY

Seated pose

ORIGIN

Hatha Yoga Pradipika
Gheranda Samhita

PERFORMANCE

Starting

Sitting with the spine straight, the left leg is folded and placed flat on the floor. The left knee is pointing forward, and the left heel is placed directly next to the right buttock. The right leg is folded, and the right foot is placed on the left side of the left knee.

Entering

Twist the entire torso and spine toward the right side. Place the left elbow directly next to the right knee. The arm is kept straight so that the left hand can catch hold of the right foot or ankle. The right arm is wrapped around the torso, with the hand placed in the area of the waist. Initially use the breath to improve the posture: Straighten and lengthen the spine while inhaling, twist further while exhaling, repeat 2-3 times. Finally twist the head as much as possible to the right side.