Sit on the floor with your legs straight out in front of you. Shift over onto your right buttock, bend your knees, and swing your legs to the left. Lay your feet on the floor outside your left hip, with the left ankle resting in the right arch.
Step 2:
Inhale and lift through the top of the sternum to lengthen the front torso. Then exhale and twist your torso to the right, keeping the left buttock on or very close to the floor. Lengthen your tailbone toward the floor to keep the lower back long. Soften the belly.
Step 3:
Tuck your left hand under your right knee and bring your right hand to the floor just beside your right buttock. Pull your left shoulder back slightly, pressing your shoulder blades firmly against your back even as you continue to twist the chest to the right.
Step 4:
You can turn your head in one of two directions: continue the twist of the torso by turning it to the right; or counter the twist of the torso by turning it left and looking over the left shoulder at your feet.
Step 5:
With every inhalation lift a little more through the sternum, using the push of the fingers on the floor to help; with every exhalation twist a little more. Stay for 30 seconds to 1 minute, then release with an exhalation, return to the starting position, and repeat to the left for the same length of time.
Beginner's Tip:
In this version of the pose, the opposite-side arm is wrapped around the outside of the raised-leg upper thigh. This may be impractical, and potentially harmful, for beginning students. Be sure to sit up well on a blanket support and for the time being just wrap your arm around the raised leg and hug the thigh to your torso.
Modifications and props:
It's often difficult at first to get the torso snug against the inner thigh. Position yourself a foot or so away from a wall, with your back to the wall; the exact distance will depend on the length of your arms. Exhale into the twist and reach back for the wall. Your arm should be almost but not quite extended (make sure you aren't sitting too close to the wall, which will jam the shoulder). Push the wall away and move the front torso against the thigh.
Deepen the pose:
If you have the flexibility in the hips and spine you can bring the upper left arm to the outside of the upper right thigh. With the legs in place, exhale and turn to the right. Lean slightly back, away from the upper thigh, and bend the left elbow, pressing it against the outside of the upper right thigh. Then snuggle the torso in against the thigh and work the left upper arm further on to the outer leg until the back of the shoulder presses against the knee. Keep the elbow bent and the hand raised towards the ceiling. Lean into a slight upper-back backbend, firming the shoulder blades against the back, and lift the front torso through the top sternum.
Partnering:
A partner can help you work the opposite-side elbow to the outside of the upper thigh. Get your legs in position as described above and turn to the right. Have your partner sit to your right side, a foot or so away, facing you. Extend your left arm toward your partner, pressing the back of your arm against the top of the right thigh. Your partner can grip your wrist and, at the same time, press his/her feet against the outside of your right thigh. Gently pushing with the feet and pulling with the hands, your partner can draw the left side of your torso out of the inner left groin while you slide the back arm further along and tuck your left side more fully against the top thigh. Remember, though, that your partner shouldn't force you into a deeper twist, but is merely helping you to lengthen and extend.
Info
ardha = half
Matsyendra = king of the fish (matsya = fish)
Benefits:
Stimulates the liver and kidneys.
Stretches the shoulders, hips, and neck.
Energizes the spine.
Stimulates the digestive fire in the belly
Relieves menstrual discomfort, fatigue, sciatica, and backache.
Therapeutic for asthma and infertility.
Traditional texts say that Ardha Matsyendrasana increases appetite, destroys most deadly diseases, and awakens kundalini..
Therapeutic Applications:
Sciatica.
Contraindications and Cautions:
Back or spine injury: Perform this pose only with the supervision of an experienced teacher.
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