Half Spinal Twist - Ardha Matsyendrasana

Half Spinal Twist – Ardha Matsyendrasana



The Half spinal twist pose, Ardha Matsyendrasana (Ardha = half, Matsyendra = name of a sage), is an important posture for yogis for its special effects on health, especially for digestion and for the back.


  1. From a kneeling posture, sit on the right side of your heels.
  2. Bring the left foot outside the right knee. Ankle is aligned with the knee.
  3. Stretch up the right arm and rotate on the left.
  4. Grab the right ankle. turn your head to the left. Back straight. Both shoulders aligned.
  5. Hold the posture for 5-10 abdominal breaths. Focus between the eyebrows.
  6. Repeat on the other side.


  • Provides a deep lateral stretch to the spine and to all back muscles.
  • Opens the rib cage, the shoulders, the abdomen, the hips and the pelvis.
  • Prevents the compression of the vertebrae.
  • Strongly stimulates the digestive power.
  • Prevent constipation.
  • Sends back into the blood circulation the stagnating blood in the viscera.
  • Stimulates the hepatic and renal functions.
  • Stimulates the adrenals and the gonads.
  • Stimulates the spinal nerves.
  • Alleviates the pain from sciatic.


  • Back injury



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