Ardha Matsyendrasana
Twisting asanas can benefit our emotional health, ‘these asanas give an insight and inspire a systematic approach to untying the tangled knots of life’ (APMB, p250).
The constricting action of a twist often means that we cannot breathe into the lower lungs, and must activate the upper and middle lungs. Learning to maintain a full and rhythmic breath during a twist can benefit us in a stressful situation, where the breath is also constricted and we may feel knotted up inside, we can use this knowledge to let the breath calm the body. Twisting asanas can invigorate us mentally and physically.
Many twisting asanas e.g. Marichyasana and Bharadvajasana are named after sages, and the physical action of the twist does imply a balanced view of both sides of a situation. This clear sightedness is associated with wisdom and ajana chakra.
When practicing Ardha Matseyendrasana, I feel that one leg sets up a very stabile base, allowing a feeling of lift through the spine, while the second leg is very conveniently located under my arm, I feel very supported by my body, allowing me to lift into the twist, and emerge feeling rejuvenated. Although this is an asymmetrical pose, I feel much more balanced than I do in Bharadvajasana, or the Marichyasana twists.
Twisting asanas can cleanse and rejuvenate the body. The abdomen and internal organs receive a deep internal message, helping to squeeze out toxins, stimulate digestion and supply organs with fresh circulation upon release; the position of the legs stimulates blood flow to the hips and pelvic region. Ardha Matsyendrasana can regulate the secretion of adrenaline and bile and is recommended in the yogic management of diabetes, sinusitis, hay fever, bronchitis, constipation, menstrual disorders and urinary tract disorders (under supervision from a yoga therapist).
Ardha Matsyendrasana massages the pancreas, kidneys, stomach, small intestines, liver and gall bladder. This region also corresponds to Manipura chakra, a major plexus of nadis- therefore stimulating and unblocking this region enhances the vitality and health of the whole body.
A twist can help to release tight muscles along the spine, improving flexibility of the spinal column; the rotating action of a twist can realign the spine, improve circulation and nourish spinal nerves (therefore benefiting all systems in the body). This action also encourages a free flow of prana through the major nadis of Ida, Pingala and Sushumna.
A strong twisting asana like Ardha Matsyendrasana requires careful preparation, Baddha Konasana and Virasana can be useful to warm and open the hips, while lateral stretches such as trikonasana and Ardha Chandrasana lengthen spinal ligaments in preparation. Paschimottanasana and Janu Sirsana can balance the body with their cooling influence following this asana. Twist are also useful in preparing the thoracic spine for back bends.
Ardha Matsyendrasana is not considered a beginners pose, although can be modified by keeping one leg straight. If the student cannot keep their spine straight when seated it is not a good idea to continue with the twist, they could try sitting on a folded blanket, or maybe should practice a gentler twist, e.g. seated in sukhasana. Obviously if they look uncomfortable or the breath is held or uneven, it can be an indicator for adjustment, often this can be a gentle reminder not to push or to focus on lifting on the inhale and softening on the exhale.
Ardha Matsyendrasana is contraindicated for suffers of back pain or injury however it stretches the neck, shoulders and hips and can relieve sciatica and backache, it should be practiced very cautiously and gently and with close supervision.
It is not recommended for pregnant women to practice twists, although (after the first three months) some may be comfortable with an ‘open’ twist in sukhasana as an alternative. Due to the stimulating effect of this asana it is not recommended for suffers of hyperthyroidism. As the abdomen is compressed it is also contraindicated for people with hernia or peptic ulcers and during menstruation (although I feel quite comfortable in the open version- obviously this is different for every woman).
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