Ardha Matsyendrasana
(Half Lord of the Fishes Pose)
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
Sit with your hips resting on top of your heels in Japanese sitting pose, aka Thunderbolt pose.
Allow the hips to fall off the heels to the right side, then bring the left leg over top of the
bended right leg, and plant the left foot firmly on the ground next to your right thigh.
Make sure both the sits bones are securely on the mat. If this is not the case, feel free to straighten out the right leg so that the sits bones can comfortably rest on the mat.
Now bring the right hand down flat on the floor behind you, close to or in line with the spine, fingers pointing away from the body.
Inhale and stretch the left arm up high, then bending the left elbow drop the
left arm around the outside of your left thigh, so the arm is secure and make a "Hello" sign. You may like to squeeze the arm down a tad closer to the knee.
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 tail bone into the floor.
Now, beginning to use the breath, inhale deeply feeling the spine lengthening long and tall, and exhale gently feeling the body twisting around, gazing over the right shoulder. Each breath will bring you a little straighter, and a little deeper into the twist. Be sure to distribute the twist evenly throughout the entire length of the spine; don't concentrate it in release with an exhalation, return to the starting position, and repeat to the left for the same length
of time.
Allow the hips to fall off the heels to the right side, then bring the left leg over top of the
bended right leg, and plant the left foot firmly on the ground next to your right thigh.
Make sure both the sits bones are securely on the mat. If this is not the case, feel free to straighten out the right leg so that the sits bones can comfortably rest on the mat.
Now bring the right hand down flat on the floor behind you, close to or in line with the spine, fingers pointing away from the body.
Inhale and stretch the left arm up high, then bending the left elbow drop the
left arm around the outside of your left thigh, so the arm is secure and make a "Hello" sign. You may like to squeeze the arm down a tad closer to the knee.
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 tail bone into the floor.
Now, beginning to use the breath, inhale deeply feeling the spine lengthening long and tall, and exhale gently feeling the body twisting around, gazing over the right shoulder. Each breath will bring you a little straighter, and a little deeper into the twist. Be sure to distribute the twist evenly throughout the entire length of the spine; don't concentrate it in release with an exhalation, return to the starting position, and repeat to the left for the same length
of time.
Contraindications/Cautions:
Back or spine injury: Perform this pose only with the
supervision of an experienced teacher.
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.
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