1.- Get to know Ardha Matsyendrasana
1.1.- Etymology
Ardha Matsyendrasana comes from the Sanskrit ‘ARDHA‘, which means ‘half‘; ‘MARSYENDRA‘, which means ‘king of the fishes‘; and ‘ASANA‘, which means ‘posture‘. That is, Ardha Matsyendrasana is the ‘half lord of the fishes pose‘. It is also known as the ‘half spinal twist pose‘ or ‘Vakrasana‘ (‘Vakra‘ means twisted in Sanskrit).
This asana is named after yogi Matsyendranath and is one of the 12 basic asanas used in Hatha Yoga programs. It is a seated spinal twist and has many variations.
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1.2.- Caution
You should avoid practicing this asana if:
She is pregnant or during the period of menstruation since it entails a strong torsion in the abdomen.
If you have recently had abdominal, heart, or brain surgery
Those with a hernia or peptic ulcers should do this asana carefully and under the supervision of a certified yoga instructor.
If you have any knee pain, knee injuries, knee arthritis, knee replacement, or other knee limitations. The same if the problem you have is in the hip.
if you have acute back pain or injuries, including surgeries, osteoporosis, bulging or herniated disc, arthritis, or SI (sacroiliac) pain
People who have a minor slipped disc problem will benefit from this asana. But they should be done under supervision and with the approval of a doctor. If you have a severe spinal problem or a severe slipped disc problem, it is better avoid this asana.
2.- Performing Ardha Matsyendrasana
Begin sitting in Gomukhasana, right knee up. Drag it down with sitting bones to bounce along the spine. Imagine a central axis running through the torso from the pelvic floor to the crown of the head.
With each inhalation emphasize both the length and integrity of this axis; the spine is straight and does not lean or curve to one side or the other.
Keeping your left leg in its current position, place your right foot on the outside of your left knee. Drag down with the mound of the right big toe while simultaneously lowering the right outer hip
Inhale, bring your left arm up to the ceiling. Exhale, hook your left elbow to the outside of your right knee, bringing your right hand to the floor to the outside of your right hip.
Notice how the right knee tends to bend toward the midline; instead press it to the right to create more resistance for the left elbow to work against.
Inhale, find a greater amount of length along the central axis; exhale, twist around that length. Look to the right, looking past the right shoulder. Be sure not to rely on the easy mobility of the neck.
Instead, look for movement in the mid-upper back first, so that rotation in the cervical spine is a continuation of, rather than a replacement for, rotation in the thoracic area.
Continue with the essential pattern of breathing; use inhalations to lengthen and exhalations to twist any further
Hold for 8-10 breaths, then release back to center and repeat on the other side.
3.- Ardha Matsyendrasana strengthens the Manipura Chakra
Using Yoga to open the Chakras is a method by which we achieve inner peace and harmony. The Chakras are an element of our physical and energetic body, which we take into account if we work on our spirituality and modulate our mind.
We will see this activation work reflected in a better physical and mental sensation, and in a better attitude towards ourselves and towards everything around us.
” Feeding the fire of the third Chakra facilitates the driving force necessary to act and complete everything that we must face in our lives. “
Enmanuel Torras Mata
The third Chakra is Manipura, which is linked to the element of Fire in addition to the color yellow. It forms the center of personal power, and the driver of Kundalini energy in the upper Chakras. This chakra is in charge of generating the push that is needed to take control of your own life.
4.- Beneficial effects
4.1.- Conclusion of the Ardha Matsyendrasana practice
After a hard and challenging workout, a twist like the Ardha Matsyendrasana can be extremely relaxing; Furthermore, this pose is also empowering and has many amazing benefits. Getting into the pose is easy, but the real goodness is in the twisting action; when you contract your core muscles and lengthen and rotate your spine as you deepen your breath, you benefit greatly.
Be aware and work to reap the benefits of Ardha Matsyendrasana step by step.
Try to avoid slouching and slumping during this asana; it will limit the degree of spinal rotation you are capable of. For a deep twist, you need to lengthen your spine and leave enough space between your vertebrae. Use your breath to deepen the stretches. Inhale and stretch, and exhale and twist deeper.
If this asana is practiced with dedication, this deep-seated twist can confront reality and let you know what is really going on in your hips, spine, and even your mind. It allows you to account for a bloated stomach and also if your breathing is restricted or your muscles are stiff.
4.2.- In summary, the practice of Ardha Matsyendrasana helps to:
Make the spine flexible; tonify the spinal nerves and improve the functioning of the spinal cord. It also helps relieve stiffness and back pain between the vertebrae. On the other hand, it also helps heal a slipped disc. Also, relieve stress and tension that is trapped in the back.
It stretches the muscles on one side of the body while compressing the muscles on the other side. It also helps open the chest and increase oxygen supply to the lungs; loosen the hip joints and also releases stiffness.
It massages and stimulates the abdominal organs, thus increasing digestive juices and increasing the functioning of the digestive system. Between these organs enters the pancreas and, therefore, helps those who suffer from diabetes. It also helps regulate the secretion of adrenaline and bile.
Increases blood circulation, purifies blood and detoxifies internal organs; Thanks to this, blood circulation increases to the pelvic area, thus providing nutrients, blood and oxygen, and improving the health of the reproductive system and the urinary system (helps to cure urinary tract infections).
This asana is also beneficial for menstrual disorders.
