Asana tip sheet #3: Ardha matsyendrasana

Twists are wonderful for calming the nervous system and ardha matsyendrasana (King of the Fish) is an especially elegant one.

Keep the eyes steadily gazing out the far corners of both eyes and you’ll get an eyeball stretch too.

(Be sure to download the pdf of this tip sheet at the bottom of this post.)

asana name = ardha matsyendrasana

• ardha = half
• matsyendra = “king of the fish” (matsya = fish; indra = ruler)
• asana = seat

benefits

• stimulates the digestive fire, improving digestion and elimination
• strengthens abdominal and oblique muscles
• energizes the spine and helps to improve range of motion
• stretches neck, shoulders and hips
• for those lacking an appetite, will increase it.
• relieves menstrual discomfort, fatigue, sciatica and backache
• stimulates abdominal organs, especially kidneys and liver

contraindications

• use caution if you have a back or spinal injury.

modifications

• if it’s uncomfortable to twist head and neck, reduce the depth of the twist;
• If hamstrings are tight, sit on a block or cushion to lift low back and tilt pelvis upright.
• If twist is restricted, hug bent knee to chest.
• Move bent leg’s foot to the inside of knee.

attitude = a sense of regal calm and stillness.

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