Himalayan Yoga Academy

Education & research Foundation
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2 Dec 2020 HYN Himalayan Yoga Academy


Udaram pashchimaabhaasam kritvaa tishthatyayatnatah; Namritam vaamapaadam hi dakshajaanoopari nyaset; !!23!!

उदरम पश्चिमाभासम कृत्वा तिष्ठत्ययत्नत:। नम्रितम वामपादम हि दक्षजानूपरि न्यसेत् ।। २३।। 

Tatra yaamyam koorparam cha vaktram yaamyakare’pi cha; Bhruvormadhye gataa drihtih peetham maatsyendramuchyate. !!24!!

तत्र याम्यम कूर्परम च, वक्त्रम याम्यकरे’पी  च। भ्रुवोर्मध्ये गता दृष्टि: पीठम मात्स्येंद्रमुच्यते।। २४।।  

Pull the abdomen towards the back, keeping the back straight. Bend the left leg with effort, placing the heel over the right thigh. Support the right elbow on the leg. Placing the chin on the right hand, fix the gaze at the eyebrow centre. This is known as Matsyendrasana.

Matsyendra’s Pose or Lord of the Fishes Pose, is a seated twisting asana in hatha yoga and modern yoga as exercise. The full form is the difficult Paripurna Matsyendrasana. A common a


Matsyendrasana was named after the yogi, Matsyendranath, a student of the Hindu god, Shiva (also known as the adi yogi, or the “first” yogi). Also referred to as Purna matsyendrasana, the pose is a complete spinal twist with amazing health benefits. The name for this pose is derived from the Sanskrit roots matsya, meaning “fish,” and indra, meaning “lord” or king.” Matsyendrasana may also be called lord of the fishes pose in English.


Ardha Matsyendrasana (Sanskrit: अर्धमत्स्येन्द्रासन), Half Lord of the Fishes Pose, Half Spinal Twist Pose or Vakrasana is an asana that usually appears as a seated spinal twist with many variations, and is one of the twelve basic asanas in many systems of Hatha Yoga. This asana is named after the great yogi Matsyendranath (9th century Yoga guru who founded Hatha Yoga).

The name comes from the Sanskrit words ardha meaning “half“, matsya meaning “fish“, eendra meaning “king“, and asana (आसन ) meaning “posture” or “seat“. The name Vakrasana comes from the Sanskrit “Vakra” (‘twisted or reverse‘) are the pre asanas


Poorna Matsyendrasana is normally considered as the full form of the asana. The only different is that instead of keeping the back foot on the floor, it is placed on top of the thigh as in Ardha padmasana. Other process is the same as Ardha matsyendrasana.

Procedure of Ardha-matsyendrasana:

First of all, sit on the ground with spreading your legs in front of you in Sama sthithi. i.e Dandasana
Bend your left leg so that the left foot comes close to your hips while the right foot is placed outside the left knee.
Place the left arm over the right knee and grasp the toes of the right foot with the left hand.
Now, put your right arm behind your back around the waist in order to touch the navel from behind.
Try to look behind by turning your head towards the right side.
The same thing should be repeated from the other side.
Exhaling the catch the right big toe from outside of the right leg,
Maintain the final position with normal breathing.
Gaze at the right side while in the final position.
Repeat the practice on another side after 5 breathing.

Benefits of Matsyendrasana or Ardha Matsyendrasana

-The half twist spinal pose is one of the few yoga asanas, which provides a new flexible life to the entire spinal region. It only rejuvenates the spinal column, yet shows its positive beneficial aspects to the maximum systems of the body.
-The spinal column is strengthened due to the alternate contraction and relaxation during the twisting of the whole spine. It is beneficial in the case of sciatica and slipped disc. It provides a wide range of flexibility to the spine.
-This used to rejuvenate the spinal nerves, muscles. Sluggish and stagnant blood is squeezed out of the spinal regions. Intervertebral discs are nourished.
-This pose is good for channelizing the pranic energy in the spine. Therapeutically it is useful in the prevention and management of a backache, neck ache as well as general body stiffness.
-The practice of this asana enhances the lung capacity. It helps to remove any tendency towards round shoulders, drooping or hunching because of shoulder movements alternatively.
-It is good for digestive organs, the pressure of the thigh and squeezing effect on the abdominal region improves the efficiency of the organs of absorption, assimilation and elimination effectively.
-This develops the digestive capacity. Liver, spleen intestines are massaged during this pose to enhance their functional capacity.
-It gives compression and stretch to the abdominal organs, thus facilitates massage, recirculates impure blood, and tones up the associated nerves. Common digestive disorders are relieved through this pose.
-Tones the reproductive system.
-This yoga pose is extremely beneficial for burning fat from the abdomen. Thus, this pose is helpful in weight loss and obesity management.
-Ardha Matsyendrasana has been found beneficial in the treatment of backache, neckache, and headache. It helps to remove any tendency towards round shoulders. The yoga pose strengthens the shoulder, hips, and neck.
-It is effective in the proper function of adrenal glands, kidney’s, and liver.

The mental health benefits of Matsyendrasana/Ardha matsyendrasana:

-Creates inner awareness; Promotes sense of calm
-Strengthens the nervous system and relieves stress
-Shields the mind from anger, fear and desire
-Promotes a sense of acceptance
-Practicing Matsyendrasana stimulates the Manipura (solar plexus) chakra, which radiates vital prana. This chakra is associated with willpower, self-esteem and confidence

Precautions and Contraindications:

  1. It is not good for people suffering from hypertension and any other cardiovascular disorders.
  2. During menstruation and pregnancy women should not practice this pose.
  3. Consistency in the practice is safer, avoid the jerks while twisting.
  4. Keep the spine straight to the best possible extent.
  5. Don’t exert the pressure on the arms for the twisting purpose

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