5 Excellent Health Benefits of Ardha Matsyendrasana (Half Spinal Twists Pose)

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By Rishikul Yogshala

September 12, 2019

Ardha Matsyendrasana is one of the best twisting poses and is admitted to being the most useful yoga pose for diabetic patients. The deep, seated twist pose has the energy to transform your backbone. Learn and experience the techniques and benefits by twisting right into the Ardha Matsyendrasana.

Half spinal twist pose is derived from the Sanskrit terms, Ardha(half), Matsya(fish), Indra( lord or king). It is a single sitting pose, which is capable of providing a lot of health benefits. Though it is a little bit difficult and advanced yoga pose, once you come to grasp a hold on the pose, you will yourself experience some astonishing benefits.

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The pose is titled after a renowned yogi Matsyendranath, who is believed to be the human originator of yoga. It is also considered that all the yogic teachings that are now in existence come from Matsyendranath and his believers.

So, breathe in and step into the beautiful practice by committing to the pose and staying flexible in approach. If this asana is practiced with dedication, you can come across a lot of benefits,  and some of them are even mentioned below.

5 Incredible Benefits Ardha Matsyendrasana

  1. Makes the Spine Strongest As Ever
    Ardha Matsyendrasana is the best post for spine flexibility, the deeper you perform the pose, the more flexible your spine will be. It is considered one of the best poses for all the spinal health problems as it provides excellent extension and compression to the muscles and nerves of the spine. The strengthening of the spine squeezes the inactive blood out of the spinal region onto the lungs and heart, thus by keeping the spine in optimal condition. Nowadays, a large number of people experience back problems. Practicing this pose daily will help get rid of all the back-related problems by keeping you sorted for life.
  2. Help Fight Diabetes
    By committing to this exercise daily, you can get rid of the diabetic problem. The deep stretch and intense breathing work to activate the pancreas by massaging and stimulating it. For beginners, this pose might seem a little hard because of the twist and turn, but once you put a hold on the pose, you will experience more benefits than mentioned.
  3. It Stretches the Entire Upper Body
    This pose helps in stretching your entire upper body, including the hips. The stretch in the upper body can also work in improving your body posture by getting the stiffness out. You will be forever relieved from any future back, neck, or shoulder pain. The upper body stretch opens up the chest and also boosts the oxygen supply to the lungs. Besides it also loosens up the hip joints by relieving stiffness.
  4. Strengthens the Urinary, Digestive, Reproductive System
    By its regular practice, you can keep the kidneys happy and healthy. This posture improves digestion and also helps the abdominal organs, which leads to getting rid of constipation. It is also practiced to heal menstrual problems in women by helping in reducing stomach ache and backache. The deep stretches, along with deeper breathing increase the oxygen flow, which further increases the blood circulation to the pelvic region as well as enhance the functions of the reproductive system.
  5. Relieves Stress From the Joints
    Try to avoid slumping and slouching during this pose as this posture also helps in relieving stress and tensions from back, shoulder, neck, and joints if done properly. Stress and tension are the biggest enemies of people nowadays. And people are doing nothing about it although everyone is aware of its future problems. But people considered these problems the minimal problems, but actually, they are the ones that create further health problems. So, taking some time out by practicing Ardha Matsyendrasana daily can really benefit your health and lifestyle.
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How to Practice Ardha Matsyendrasana

  • Step 1 – Start with a sitting position by keeping your spine straight and legs extended outwards.
  • Step 2 – Now turn the left leg by placing the heel of the left foot alongside the right hip.
  • Step 3 – Take your right leg by moving it over the left knee and placing the heel on the outer side of the left thigh.
  • Step 4 – Breathe in and take your left hand and place it on to the right knee and the right hand behind you.
  • Step 5 – Also twist the shoulder, waist, and neck in this order to the right and gaze over your right shoulder.
  • Step 6 – One thing to keep in mind is to keep your spine straight throughout the pose.
  • Step 7 – Hold the pose and resume with soothing deep breathing.
  • Step 8 – Breathe out while coming back to the front and relaxed position, and then repeat on the other side.

Precautions to Take

  • A pregnant woman should surely avoid this yoga asana.
  • Avoid this pose if you have any abdominal region surgery.
  • Hyperthyroidism patients should also avoid doing this pose.
  • Don’t make a mistake by sitting on the heel. In fact, the heel should only be placed in touch with the side of the buttocks.
  • Don’t force the twist on your spine, twist as per your flexibility.
  • Keep your back and neck straight throughout the posture.
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Beginners often become stiff while performing this asana. Rather, leave your body relaxed while twisting into the pose. Concentrate and relish into the deep stillness of the pose.

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