Matsyendrasana :

Matsyendrasana :

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.

steps :-

Sit in Vajrasana position or sit straight with stretching your legs in front of you.

Bend your left leg and try to touch your feet to your right buttock as shown in the above image.

Bring your right leg outside of the left knee. Touch your feet to the ground. Keep your spine erect.

Exhale and turn your upper body to the right. Hold your right feet with a left hand and place your right hand behind you are on the ground as shown in the above image.

Breathe normally and hold this posture for 20 to 30 seconds. After practice, you can hold this posture for 3 to 5 minutes.

Now release this posture and repeat this cycle with bending the right leg and bringing left leg outside of the right knee. (i.e. Twisting the opposite direction).

Benifits:-

As this pose brings the body to a tight compact posture, the benefits derived are many, and are explained below.

Hip Opener:-

This yoga pose is a great hip opener and can be part of the practice of hip opener series of yoga poses. This pose flexes the lower part of the body making the hip stronger and toned.Upper Body:-

The shoulders, arms, neck and chest is well opened and brings great flexibility too.

Spinal Cord:-

Allowing the spine to twist all the way from the base of the spine to the very top. It tones the spinal nerves and ligaments. Also brings more blood to the spine.

Muscles:-

The back muscles, the hips muscles, the leg muscles, and the upper abdominal muscles stretch to the maximum. This stretching improves flexibility and tones the muscles.Abdominal Organs: Massaging of the abdominal organs helps in relieving constipation. The digestive system is improves and the functioning of the liver and pancreas improves.Awareness of the Breath: In this pose the body improves with the awareness of the breath, the breathing helps to move the body and this pose helps to bring that awareness of the breath. As the inhalation happens the spine goes up and out and with every exhalation the spine twists you down and in.

Symptoms:-

Relieves symptoms of backache, fatigue, menstrual discomfort and sciatica.Internal Organs: The internal organs like the liver, heart, lungs, kidneys and spleen are stimulated and cleansed.

Toxins:-

Releases excess heat and toxins from organs and tissues.

Balance:-

This pose balances the body well and brings peace of mind curing the nervous disorders .

Stretches:-

Hip, Neck, Shoulder.

Pose type:-

Seated, Hip opener, Twist.

effect of spine :-

sitting .

Variations :-

Ardha Matsyendrasana I :-

In this pose, sit with one leg bent on the ground, the foot tucked in close to the body, and cross the other leg over across the body, the knee raised and bent, and the foot on the ground by the outside of the other leg. Twist the body and grasp the raised knee; or, bring the arm over to press against the raised knee; or clasp the hands behind the back.

Ardha Matsyendrasana III :-

From Ardha Matsyendrasana I, the bottom leg moves into Padmasana (Lotus Position) and arms bind by grabbing either foot.

modification :-

A support from the blanket is useful for beginners to get the torso twisted with ease.

Using both hand to bring the bent knee towards the chest and then twisting. With the support of both arms one can press the bent knee giving it a tight hug which will eventually open the hips and give the posture the right look.

Bring the body close to the wall by having your back to the wall. As you exhale place the right palm on the wall if the twist is towards the right and with the pressure placed on the wall twist the upper body towards the right. Repeat it with the left side.

contraindication :-

People suffering from severe back or neck pain should practice with caution, and with close supervision. Those with slip disc problems should avoid this pose completely. Those with internal organ issues may find this pose difficult and painful. Should be avoided by pregnant women as it can press the fetus.