Half Spinal Twist (Ardha Matsyendrasana)

Ardha means "half," Matsya means "fish," and Eendra means "king." Ardha Matsyendrasana, or Half Spinal Twist, is a twist for the complete spine. Matsyendranath, the renowned yogi, inspired the name of this asana.

The Half Spinal Twist mobilizes the vertebrae by turning them in both directions, increasing spine mobility. The Half Spinal Twist is a lateral stretch that improves lower back discomfort, lumbago, and back and hip rheumatism. Deep back muscles are strengthened, and stooping shoulders, bent back, and overall poor posture is rectified.

It tones and stimulates the sympathetic nervous system, massages the digestive organs, and stimulates the liver, large intestine, gall bladder, spleen, and kidneys, easing digestive disorders.

This position permits nourishing new blood to reach the spinal nerve roots and the sympathetic nervous system. Ardha Matsyendrsana equalizes the left and right sides of the nāḍīs (astral tubes).

Step by step:

• Start by sitting in Sukhasana. Bring your feet alongside your hips and cross your right or left knee on top.
• Raise your right knee to the outside of your left knee and plant the soul of your right foot on the mat.
• For support, place your right hand on the floor outside of your right hip. Make sure you're sitting on both sitting bones in the evening.
• Take a deep breath in and raise your left hand to the ceiling. Take a deep breath out and bring your left elbow to the outside of your right knee. To add resistance, press your knee and elbow together.
• Look past your right shoulder as you turn your head to the right. Make sure your neck isn't strained.
• As you hold the posture, take a few deep breaths, stretching on each inhale and gradually twisting a little further on each exhale.
• Inhale to reach the right arm up and unwind the body to exit the posture. To return to the center, exhale. Rep on the opposite side.

Beginner’s Tips:

• To ground through both sitting bones and stretch your spine, sit on a cushion or blanket. The key goal in this stance is to keep the spine long.
• With your lower leg extending in front of you, try the posture. If you have trouble keeping both sitting bones grounded, this can assist.
• Hugging your knee with your hand rather than looping your elbow behind it is a totally acceptable alternative.

Common Mistakes

During this twist, keep your back straight and your vertebrae stacked, not rounded.