Ardha Matsyendrasana is one of the deepest spinal twisting postures. Besides providing an intense stretch to the muscles of the back, this asana is renowned for its therapeutic benefits, particularly in the management of type 2 diabetes. The twisting action applies pressure to the abdominal viscera, massaging the pancreas and regulating the secretion of insulin in the body.
Ardha Matsyendrasana
- Sit with legs stretched out and feet together. Rest hands on the floor behind you, keep back straight. Fold right leg, bring foot around to left buttock and keep outside edge of foot in contact with the floor.
- Cross left foot over right knee and place foot flat on the floor outside knee.
- Place left hand about one foot behind the buttocks in line with the spine.
- Inhale and pass right arm over left knee, exhale and take hold of left ankle with the right hand. While using right arm as a lever, exhale more and slowly twist to the left while turning head to look over left shoulder.
- Stay in the pose for about one minute while breathing normally. Repeat pose by interchanging position of legs.
Benefits
- It stretches the muscles on one side of the back and abdomen while toning the muscles on the other side.
- It tones the spinal nerves and ligaments and relieves muscular spasms.
- This asana stimulates the digestive system and cleanses the internal organs.
- It regulates the secretions of the adrenal gland, liver and pancreas.
Note
People suffering from peptic ulcer should only practise under expert guidance.
People with a hernia, slipped disc or sciatica should avoid this posture.
- Bharat Thakur guides you through practices that will connect you to the wisdom of the ancient Indian science of exercising