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Yoga pose- Sitting half spinal twist – Ardha Matsyendrasana Benefits & Steps

What is Sitting half spinal twist & Ardha matsyendrasana benefits?

Ardha Matsyendrasana Benefits & Steps

Ardha Matsyendrasana literally in Sanskrit translates into ‘Ardha’ meaning half, ‘Matsyendra’ meaning king of the fish and ‘Matsya’ meaning ‘fish’ and ‘Indra’ meaning ruler. in this article, you will get to know about all Ardha Matsyendrasana Benefits, steps, precaution and other details of Sitting half spinal twist yoga pose.


Sitting Half- Spinal Twist – Ardha Matsyendrasana Benefits:

Ardha Matsyendrasana is the sanskrit version of sitting half spinal twist pose and there are lots of Ardha Matsyendrasana benefits that you should know.

Ardha Matsyendrasana Benefits are – 

• It helps to treat the elasticity of the spine with regular practice

• This pose helps to increase the oxygen supply to the lungs; hence it is great for your respiratory system.

• It is an excellent asana for improving the digestion and problems associated with it.


Read moreBenefits and steps of Shoulder Stand yoga pose


Steps of Ardha Matsyendrasana:

After the Ardha Matsyendrasana benefits, just follow these steps to do Ardha Matsyendrasana perfectly.

a) To begin, you may sit on your yoga mat with your legs stretched out straight in front of you, while you the feet together and the spine upright.

b) You may now bend your left leg and place the heel of the left foot beside the right hip.

c) Move your right leg over your left knee and place it on top of the other.

d) Keep your left palm on the right knee and your right hand behind you.

e) Slowly turn to the right while moving your gaze over the right shoulder. Make sure to keep your spine erect here.

f) Hold yourself in this position for a few breathes and continue with long gentle breaths in and out.

g) When you slowly exhale, you may release your right hand first (which is the hand behind you), followed by releasing the waist and then your chest.

h) Now release and ease your neck and sit up straight and relaxed.While exhaling, return to the initial position and relax.

i) Now, you may repeat it on the other side.


Modifications of Ardha Matsyendrasana:

• You can position yourself slightly away from a wall with your back to the wall if you need support initially.


Precautions of Ardha Matsyendrasana:

As you have already learned about Ardha Matsyendrasana benefits above, here’s the precautions of this yoga pose that you should keep in your mind while performing this yoga pose.

• Perform the asana once you are trained or under the guidance of a yoga teacher.

• If you are pregnant or menstruating, you should not attempt this pose

• People who have had a heart or abdominal surgery or those with severe spinal problems should avoid this asana.



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