Ardha Matsyendrasana
(Half lord of the fish)
Matsyendranath was the legendary teacher of yoga. The twist based on his name energizes the spine and stimulates the digestive fire. Traditional texts say that Ardha Matsyendrasana increases appetite, destroys most deadly diseases, and awakens Kundalini.
Asana technique:
 Sit on the floor with your legs straight out in front of you. Buttocks can be supported on a folded blanket.
Bend your knees, put your feet on the floor, then slide your left foot under your right leg to the outside of your right hip.
Lay the outside of the left leg on the floor. Step the right foot over the left leg and stand it on the floor outside your left hip. The right knee will point directly up at the ceiling.
Exhale and twist toward the inside of the right thigh.
Press the right hand against the floor just behind your right buttock, and set your left upper arm on the outside of your right thigh near the knee.
Pull your front torso and inner right thigh snugly together.
Press the inner right foot very actively into the floor, release the right groin, and lengthen the front torso.
Lean the upper torso back slightly, against the shoulder blades, and continue to lengthen the tailbone into the floor.
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 the right foot.
With every inhalation lift a little more through the sternum, pushing the fingers against the floor to help.
Twist a little more with every exhalation. Be sure to distribute the twist evenly throughout the entire length of the spine; don`t concentrate it in the lower back.
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.
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.
Benefits of Ardha Matsyendrasana
The asana stimulates the liver and kidneys.
It also stretches the shoulders, hips, and neck
It also energizes the spine.
Stimulates the digestive fire in the belly
Relieves menstrual discomfort, fatigue, sciatica, and backache.
Therapeutic for asthma and infertility.
Precautions
The asana should not be performed in case of any back or spine injury. Perform this pose only with the supervision of an experienced teacher.
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