| Description
The difference between matsyendrasana and
ardha -matsyendrasana is, in Matsyendrasana the folded leg
is placed at the root of the thigh but above the hip joint
that is between the abdomen and thigh. In Ardha –matsyendrasana,
the folded leg and heel is placed by the side of opposite
buttocks or at the perianal region.
Ardha means half. Mastyendra was one of the founder of hatha
yoga, as mentioned in hatha-yoga pradipika. He did meditation
practice in matsyendrasana, which is a difficult asana for
a beginner. Ardha Matsyendrasana is a variation of matsyendrasana.
Benefits
Physical
-
This asana stretches muscles of one
side of the back and abdomen while contracting the muscles
on the other side. Gives a twisting effect to the spine
and improves its flexibility. This asana massages the
abdominal organs, improves digestion, and relieves constipation.
-
This asana has a very good effect
on the pancreas, abdominal, thyroid and sex glands. Those
suffering from diabetes should practice this asana regularly,
with other set of asanas.
-
Activates kidneys, spleen, liver,
stomach, intestine, bladder and pelvic region. Brings
relief to those suffering from ailments of these organs.
-
Improves blood circulation to the
lungs. Improves flexibility of ankles, hip and shoulder
joint.
Mental
Improves body-mind co-ordination and manages
stress.
Pranic
Affects ajna chakra.
Techniques
- Sit on the floor with legs stretched forward. Place
the palms on the floor, by the side of the buttocks and
keep the back straight, fingers pointing forward.
- Bend the right knee and lean slightly to your right,
bend the right leg at the knee to place the right heel
tight against the perineum.
- Bend the left knee, and, lifting the left leg from
the floor, place the left sole on the outer side of the
right knee and thigh so that the outer side of the left
ankle touches the outer side of the right thigh. Balance
in this position, keeping the left shin perpendicular
to the floor. By turning the trunk, let the right armpit
touch the outer side of the right thigh. Using the right
upper arm, push the left knee towards the chest so that
there will be no space left between the right armpit and
knee, or between knee and chest. Hold the left big toe
with the right hand.
- Take the left hand round the back and try to touch the
right thigh or hold the right thigh by pushing your left
shoulder back.
- Look back by pushing your chin to the left (The erect
leg acts as a fulcrum to get the maximum twist of the
spine) Keep the spine vertical. Do not sit on the heels.
Maintain this position for some time.
- Breathing should be natural.
- Slowly take your left hand forward. Lift your right
hand and place it by the side of your hips. Take your
left leg forward and come to the initial sitting position.
- Repeat this, beginning from the other side.
Cautions
Pregnant women or people with a severe back
problem should not do this asana. Discontinue doing it the
moment you feel any discomfort.
Duration
30 seconds to 3 minutes 1 or 2 times.
Variations
For beginners or for those who have a large
belly or low flexibility can hold the ankle. Even for those
who can not hold the ankle are advised to hold the knee, pull
it towards the chest as much as possible and push the other
shoulder backward and achieve the spinal twist.
Please remember that no practice can be adequately learned
from a book, written instructions. The guidelines given in
the web pages are intended to give you an introduction to
different yogic postures. However, it is advised to practice
the asanas under the guidance of a Guru or a qualified yoga
instructor.
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