Asana · आसन
Ardha Matsyendrasana अर्ध मत्स्येन्द्रासन
Half Spinal Twist
- Intermediate
- Seated pose
- ⏱ 20–30 seconds on each side
A seated twist that rotates the spine from the base upward. Twist from the belly first, then the chest, then the head.
Meaning of the name: Named after the yogi Matsyendranath, one of the founders of Hatha Yoga; ardha means half.
How to do Ardha Matsyendrasana · विधिअर्ध मत्स्येन्द्रासन की विधि
- Sit with the legs extended. Bend the right knee and place the right foot outside the left knee.
- Bend the left leg so the left heel rests near the right hip (or keep it straight).
- Place the right hand on the floor behind you, close to the spine.
- Inhale and lengthen the spine; exhale and hook the left elbow outside the right knee (or hug the knee).
- Turn from the navel, then the chest, then look over the right shoulder.
- Lengthen on each inhale, twist a little more on each exhale. Release slowly and repeat on the other side.
Benefits · लाभलाभ
- Improves mobility of the spine
- Stretches the shoulders, hips and neck
- Massages the abdomen
Who should avoid it · सावधानियाँसावधानियाँ — किसे नहीं करना चाहिए
- Avoid with spinal injury, slipped disc or recent back or abdominal surgery
- Avoid deep twists in pregnancy
Tips · सुझावसुझाव
- Grow tall before you twist — a collapsed spine cannot rotate well.
This guide is for general learning. Practise on an empty stomach, move within comfort, and learn from a qualified teacher. If you are pregnant, injured or have a medical condition, check with your doctor first.
