Ardhamatsyendrasana – Yoga Asana

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Ardhamatsyendrasana has the Fishes Pose. It is a pose of Half Spinal Twist. It is considered to be one of the basic asanas out of the twelve asanas of Hatha Yoga. This asana appears to be seated with the spine being twisted with many variations.
The spine or spinal cord is considered very important part of the body and by practicing  Ardhamatsyendrasana, which has a spine Twisting poses, they help a lot to keep the healthy by squeezing and rehydrating the spongy disks between the vertebrae, which tend to get compressed with age.

Practice Methodology

This asana has to be done in a step by step procedure. Sit with legs stretched out, keeping the feet together and the spine erect. Bend the left leg and place the heel of left foot beside the right hip. Take right leg over the left knee. Place left hand on right knee and right hand behind. Twist the waist, shoulders, and neck to right and look over the right shoulder. Keep spine erect. Hold and continue with gentle long breaths in and out. Release the right hand first, then release waist, then chest, lastly neck and sit up relaxed, yet straight. Repeat to the other side. While breathing out, come back to the front and relax.


There are wonderful benefits of Ardha matsyendra-Sana. It makes the spine supple and increases the elasticity. It allows the spine to be twisted from the base to top and this, in turn, helps to lengthen and energizes the spine and builds body strength. It tones the spinal nerves and ligaments and improves digestion and also improve liver and pancreas health. It increases the flexibility of the hips. Removes the wastes and improves digestion.  Stimulate heart, kidneys, liver, and spleen. It helps to increases the oxygen supply to lungs and opens the chest. It opens neck, hips, and shoulders, relieve fatigue, sciatica, backache and menstrual discomfort. It cleans internal organs, releases excess toxins and heat from tissues and organs and stretch outer hips and strengthen upper-back muscles.

By conscious practice, the health benefits from Ardha Matsyendrasana can be felt over a period of time.


There are certain precautions which should be concentrated upon while doing this asana. This asana should be avoided during pregnancy and menstruation due to the strong twist in the abdomen. People with Heart disease, abdominal sickness, slipped disc, peptic ulcer, hernia or brain surgeries should not practice this asana without the proper consultation with concerned doctors.

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