How to do Ardha Matsyendrasana (Half Spinal Twist Pose): Steps & Health Benefits:

Health benefits of Ardha Matsyendrasana include strengthening Spine, Abdomen and Shoulders, Improves Digestion, Strengthen The Knee, Ankle and Thigh

Updated: June 1, 2018


Ardha Matsyendrasana is one of the easiest and most important asana in yoga with lots of health benefits. It is also known as The Half Spinal Twist Pose or Vakrasana. The name Ardha Matsyendrasana actually comes from Sanskrit words.  This asana is named after the great yogi Matsyendranath. 

Ardha Matsyendrasana has lots of health benefits; among that some of the health benefits of Ardha Matsyendrasana include strengthening Spine, Abdomen and Shoulders, Improves Digestion, Strengthen The Knee, Ankle and Thigh, Reduces Belly Fat, Enhance Sexual Health, Reduce Back Pain and Improves Kidneys and Liver Function.

Before we go to do this asana, we should know for whom this Ardha Matsyendrasana is not recommended. Those who are suffering from severe back injury, knee injury, hip injury, and shoulder injury, recently any surgery on your back or waist, spinal column ailments on the lower vertebrae they should not do this asana.  Those who are suffering from high or low blood pressure, they should not do this asana without any supervision. Those who are suffering from severe headache they should avoid this asana. Those who are having heart problems; they should also prevent this asana. 

How to do Ardha Matsyendrasana (The Half Spinal Twist Pose):

  • To start this asana get onto the yoga mat and sit on the mat with legs straight, your spine should be erect. 
  • Now bend your left leg from the knee and place your left foot beside your right hips and your left foot heal should touch your right hip.
  • Now bring your right leg and placed it over the left leg knee. 
  • Inhale and raise the arms, shoulder high, keeping the elbows straight.
  • Now placed the left arm on your left knee and try to hold your right foot ankle.
  • Now twisted your spine to the right side and placed your right hand on the back side of your hip. 
  • Hold on the position.
  • Breathe in and breathe out normally in this position. Hold the position as long as comfortable.
  • For beginners, try to be in this position for 3 to 4 breathe.
  • To release from this position, slowly get back to the starting position, keep your leg straight and take a deep breath and relax. Keep both the hands alongside your body. 
  • Now you can again do this asana from the other side. You should do minimum 10 repetitions of this asana for better result.
  • Initially, when you start this yoga asana, you feel some pain in your legs, spine, thigh, and arms, but as you practice more you can do this asana more easily.

Health Benefits of Ardha Matsyendrasana (The Half Spinal Twist Pose):


Ardha Matsyendrasana Strengthen Spine, Abdomen and Shoulders:

While practicing Ardha Matsyendrasana, it stretches our shoulder, abdomen and spine muscles that help to improve the blood flow in this area and keep our muscle tone and strengthen. Different studies have been proven that regular practice of this Ardha Matsyendrasana will helps to reduce the back pain and prevent the risk of injury in the shoulder, abdomen and spine region.

Ardha Matsyendrasana Improves Digestion:

Different studies have been proven that regular practice of Ardha Matsyendrasana can improve our digestive health and also helps in preventing various digestion related issues, such as constipation because regular practice of Ardha Matsyendrasana put some extra pressure on middle body organ, such as intestine, abdomen and stomach, due to this our body create stress hormone, which helps to promote the function of the digestive system that improve the proper bowel movement and also helps to increase the blood flow in our body thus help in reducing the risk of constipation.  Beside this regular practice of Ardha Matsyendrasana also helps to improve the production of digestive juice and enzyme in our stomach that helps in digesting of food.

Ardha Matsyendrasana Strengthen The Knee, Ankle and Thigh:

Different studies have been proven that regular practice of Ardha Matsyendrasana, can stretch your Hip, Ankle, Knee and Thigh Muscles, that put extra pressure on this muscle, so that blood flow will increase in this area and muscles will get more amount of oxygen and nutrition, which helps them to strengthen and regular practice of this asana also can help to prevent injury in Hip, ankle, Knee and Thigh Muscles during exercise and other works.

Ardha Matsyendrasana Reduces Belly Fat:

Different studies have been proven that regular practice of Ardha Matsyendrasana is very helpful for our abdominal muscles and it also helps to reduce the fat from the belly region because while doing this asana it create lots of pressure on our abdominal muscles that helps to reduce the extra fat from the belly.

Ardha Matsyendrasana Enhance Sexual Health:

Practicing of Ardha Matsyendrasana on a regular basis can enhance sexual performance because sitting position of this yoga asana squeeze the sexual organ and helps in production of stress hormone and improve the blood flow to the sexual organ will help to increase the function of sexual performance. Apart from this it also helps to improve the strength of the hips, calf and thigh muscles, all these body parts are very useful for optimal sexual performance. Yoga guru suggested that to keep our sexual health, healthy, we should practice Ardha Matsyendrasana on a regular basis.

Ardha Matsyendrasana Reduce Back Pain:

Those who are suffering from lower back pain and sciatica, practicing of Ardha Matsyendrasana on a regular basis is very useful for relief from this problem. Regular practice this asana also helps to improve the flexibility of the spine and muscles and also help to improve the blood flow in the spine region, that mean our body part will get more oxygen and nutrients, it helps to keep our bone stronger and prevent various types of bone related disease such as arthritis.

Ardha Matsyendrasana Improves Kidneys and Liver Function:

Regular practice of Ardha Matsyendrasana is very beneficial for in improving the function of livers and kidney, because while doing this asana, it creates lots of pressure in the kidneys and livers that help to produce of stress hormones, which stimulate our kidneys and liver for better functioning.

Health Benefits of Ardha Matsyendrasana


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