Ardha Matsyendrasana - Sitting Half Spinal Twist Pose : Steps,Benefits and its Precautions-
Ardha = Half
Matsya = Fish
Indra = Lord
Ardha Matsyendrasana is also known as Vakrasana. Ardha Matsyendrasana is derived from four sanskrit words 'Ardha' which means 'Half' ,'Matsya, means 'Fish' ,'Indra' means 'Lord' and 'Asana' means 'Posture' or 'Pose'. This is the reason we also say it the half lord of fish pose.This asana is founded by Yogi Sage Matsyendranath. In our busy schedule everyone is busy in his work,people do not have a enough time to keep their body fit, this posture is the best way to loss body weight and live fit or healthy life. This is the one of the basic 12 Hatha yoga pose that improves the spine strength and flexible and also helps to reduce belly fat or loss body weight.This asana is practiced by guru Matsyendranath for meditation. So, this asana is also benefitial for meditation.
CONTENTS:
- Meaning of Ardha Matsyendrasana.
- How to do it.
- Benefits of Ardha Matsyendrasana
- Precutions of Ardha Matsyendrasana
- Tips for beginners.
- variations or Modifications.
- Advanced Pose.
- When to do it.
- Preparatory poses.
How to do it:
- Firstly,sit on a mat with stretched your legs in front of you.
- Bend your right leg and placed it under your left leg and your foot close to your left hip.
- Now,take a left leg and placed it over your right knee and your foot on the ground.
- Keep your left hand behind your back close to your lower back so it keps your back straight.
- as you inhale raise your right hand up as a you exhale bring your right elbows outside your left knee.
- Now,keeping your spine long turn from your waist then turn your shoulders, turn your neck and finally your head.
- Make sure that your spine is straight and breathe normaly.
- Hold the posture as long as you can.
- To release, firstly release your left hand,release your waist,your shoulders,neck and final your head.
- This is the one cycle of ardha matsyasana.
- Now,repeat the posture to the other side.
Benefits of Ardha Matsyendrasana:
1. It helps to increase the capacity of lungs.
2. It stretches the back,thighs and tone of abdominal muscles.
3. It improves our digestive system.
4. It also helps to loss the body weight.
5. This asana removes the harmful toxins from our body.
6. It ois helpful to solve the problem of gas or acidity.
7. It improves the functioning of liver or kidney.
8. It relieves the back pain.
9. It strengthens our spine,thighs and buttocks.
10. It improves the blood circulation and purifies it.
11. It is also helpful to solve the problem of diabetes and controls sugar level.
12. It is also helps to reduce stress and fatigue.
13. This asana is more effective to reduce belly fat.
14. It is benefitial during menstrual cycle.
15. This asana improves the health of the reproductive organs.
16. It also benefits to relieve the joint pain.
17. It also strengthens our neck and shoulders muscles.
Precautions of Ardha Matsyendrasana:
- People with a heart or any abdominal surgeries should not practice this asana.
- People suffer from Hernia should not practice this posture.
- If a person suffer from spine injury or slip disc problem avoid this posture.
- Women in pregnency or during menstrual should not practice this posture because in this posture we twist our body that can be harmful during pregnency.
- People with a brain surgeries avoid this aasana.
- People suffer from peptic ucler should not practice it.
Tips for Beginners:
- As a beginners,if you are uncomfortable to sitting on a floor place a folded blanket under your buttocks.
- Twist back according to your flexibility, dont forced yourself to over twisted because this creates a injury in your back.
- If you face difficulty to bend your knee and placed it under the thighs , you can straight you leg in front of you.
- Practice this posture according to your capacity or flexibility.
- Practice it early morning with empty stomach to take effective results.
- Practice this posture under the guidence of a certified yoga trainner.
Variarions or modifications:
- Instead place your right elbow on the eight knee,you will placed the right hand vertically down the floor.
- Placed a folded blanket under your buttocks ,if you feel uncomfortable to sit on the floor.
- Bring the left arm behind the back close to the buttock and placing the palms on the floor.
Advanced Pose:
If you are more flexible and strong hold the posture of ardha matsyendrasana altleast 5 minutes on each side.
When to do it:
We know that everyone suggest to practice yoga in morning. so,the early morning is the best time to practice Ardha Matsyendrasana or Sitting Half spinal twist pose . Make sure that practice it with empty stomach to take a effective results from this asana or pose.There is no any rule to practice it,you will practice it anytime in day.But practice it early morning without eating anything to take a effective results from this asana. Make Sure that should take a meal before 5 hours because between this time you can digest you food and you have a enough energy to practice this posture.
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