Back to Guide Yoga Facts Mudras Back to Asanas "Half Seated Spinal Twist" Essay by Julie Kirkpatrick

Ardha Matsyendrasana translates into English as the "half" (meaning not as intense as the full pose) seat of the Lord of the Fishes. Matsyendra is said to be the first student of yoga. The story is as follows, that Lord Siva was teaching yoga to his consort, Parvati, as they sat near the ganges. A little fish in the river eavesdropped on the teachings that Siva was giving to Parvati and comprehended yoga. Since Parvati was not paying attention to Siva, the little fish became the first student of yoga and was called the Lord of the Fishes. This pose is named for him. It is also said that Matsyendra practiced this pose and was a sage that became the teacher of Goraksha.

Ardha Matsyendrasana is one of only fifteen poses that Swatmarama included in the Hatha Yoga Pradipika, therefore it is considered an essential pose. Two verses in the Hatha Yoga Pradipika speak of Ardha Matsyendrasana: Chapter 1, Verse 26 says: "Place the right foot at the base of the left thigh, the left foot at the side of the right knee. Take hold of the left foot with the right hand, pass the left arm behind the waist and remain with the body turned. This asana is described by Sri Matsyendranath," and Verse 27: "Practicing of this asana (Matsyendrasana) increases the digestive fire to such an incredible capacity that it is the means of removing diseases and thus awakening the serpent power and bringing equilibrium to the bindu." (Both translations are from the Hatha Yoga Pradipika translated by Swami Muktibodhananda, Bihar School.) So by practicing this asana, digestive fire that already exists in everyone will be stoked and will increase greatly in its efficiency to digest and also in temperature, causing disease to be removed. As well it is said that Ardha Matsyendrasana can awaken Kundalini energy, and this energy will transcend to the higher centers of the body. Also, because each asana contains the vibratory essence for whom/what it was named, we can evoke the wisdom of the great acharya Matsyendra by practicing this asana. Jivamukti Yoga founders, David Life and Sharon Gannon, because of the essential importance of this pose, include it in every open level Jivamukti class.

In the book Anatomy of Hatha Yoga, author Coulter says that twisting is "essential for a complete practice and must always be included in any balanced program of Hatha yoga" (p. 435). As well, he describes the health benefits of practicing twisting postures, including improved nutrition to the intervertebral disks and improved circulation to the internal organs of the abdomen and pelvis. In Light on Yoga by Sri B.K.S. Iyengar, the following additional benefits are noted: lower abdomen benefits, prostrate and bladder stay toned, relieves backaches, lumbago, and hip pain, liver and spleen are toned, increased muscle strength in the neck, shoulders benefit in increased mobility, intestines benefit, and keeps spine elastic.

Ardha Matsyendrasana is a twist that goes to the very center of the Manipura chakra (as mentioned in Hatha Yoga Pradipika as the digestive fire.) The element of Manipura chakra is fire; as well the asana squeezes and messages the organs of digestion. Digestion of the body is a fiery activity, transforming food we eat into energy used by the body. Yogis attempt to purify Manipura chakra by using twisting poses. The seat of the ego, our sense of individuality, is said to reside in Manipura chakra. When Manipura is purified, and our body is efficiently processing the food we eat and our individual ego has been fired up strongly to aim toward unselfish pursuits, then we have transcended to higher energy levels in our body.

How to do the pose:

As with any asana, it is advisable to work with a knowledgeable teacher to learn asanas. Also, there are many variations that a practitioner can use according to any limitations in the body. This description includes only a few variations, so for further help, consult a teacher.

1. Sit down. If you experience tightness in the hips or hamstrings, sit up on a blanket.
2. Extend both legs forward straight on the floor. The legs should be together and the feet should be flexed. The spine should be straight up. Again, if you have trouble lifting the spine tall, sit up on a blanket.
3. Bend your right leg and step your right leg over the left leg and firmly place your right foot on the floor on the outside of the left thigh.
4. Bend your left leg and pull the left heel in close to the right hip. Both sit-bones should stay even on the floor and squared forward.
5. Sitting tall, raise your left arm up in the air and lengthen the left side of your body as you inhale deeply.
6. As you exhale bend your left arm and bring your left elbow to the outside of your right knee and twist to the right, looking over your right shoulder. Continue to breathe deeply into the internal organs and keep your gaze lifted slightly. Your right arm should be around behind you, the right hand helping to keep the spine lifted. Don't sink into the right shoulder. Really use the left arm against the right leg to spin deeper into the twist. Relax the left knee and hip, press the right foot firmly into the earth. No part of the body is passive! Allow an unselfish intention to flower in your mind. Perhaps a positive thought to yourself, for all the work that you do and all the efforts you make to become a better person. You can breathe in and silently say "thank you" and breathe out silently saying your own name.
7. After you hold for 5-10 breaths change and repeat on the other side.

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