Ardha-matsyendra-asana – The Half Spinal Twist Pose
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Posture: Ardha-matsyendra-asana – The Half Spinal Twist Pose
Translation:
Ardha means half. Matsyendra is one of many Siddhas or masters who where accomplished Yogis mentioned in the
medieval Yoga text the Hatha-Yoga-Pradipika. This posture posture is traditionally called the Spinal Twist because the spinal column is twisted gently.
Pronunciation: ard-ha-mat-syen-drah-sa-na
Difficulty: (4)
“Keeping the abdominal region at ease like the back, bending the left leg, place it on the right thigh; then place on this the elbow of the right hand, and place the face on the palm of the right hand, and fix the gaize between the eye-brows. This is called Matsyendraposture.”
Instructions:
Sit in any comfortable cross-legged position.
1. Straighten the legs out in front. Bend the right knee and bring the heel of the right
foot close to the left hip.
2. Inhale and bend the left knee upward and place the left foot flat on the floor to the
right of the right leg with the ankle touching the right thigh.
3. While turning the spine to the left straighten the right arm bringing it around to the
outside of the left knee and grasp the left foot with the right hand.
4. Turn your head as far as possible to the left and bend the left arm behind your back.
Keep your spine, neck and head aligned and continue to exert effort at turning to the
left.
5. Repeat the posture the other side by reversing directions 2-6.
_____________________________________________________________
Posture: Ardha-matsyendra-asana – The Half Spinal Twist Pose
Translation:
Ardha means half. Matsyendra is one of many Siddhas or masters who where accomplished Yogis mentioned in the
medieval Yoga text the Hatha-Yoga-Pradipika. This posture posture is traditionally called the Spinal Twist because the spinal column is twisted gently.
Pronunciation: ard-ha-mat-syen-drah-sa-na
Difficulty: (4)
“Keeping the abdominal region at ease like the back, bending the left leg, place it on the right thigh; then place on this the elbow of the right hand, and place the face on the palm of the right hand, and fix the gaize between the eye-brows. This is called Matsyendraposture.”
Instructions:
Sit in any comfortable cross-legged position.
1. Straighten the legs out in front. Bend the right knee and bring the heel of the right
foot close to the left hip.
2. Inhale and bend the left knee upward and place the left foot flat on the floor to the
right of the right leg with the ankle touching the right thigh.
3. While turning the spine to the left straighten the right arm bringing it around to the
outside of the left knee and grasp the left foot with the right hand.
4. Turn your head as far as possible to the left and bend the left arm behind your back.
Keep your spine, neck and head aligned and continue to exert effort at turning to the
left.
5. Repeat the posture the other side by reversing directions 2-6.