ARE-dah MOT-see-en-DRAHS-annaÂ
ardha = half
matsyendra = king of the fish
matsya = fish
indra= ruler
Benefits
- Strengthens and lengthens the spine
- Cleanses internal organs
- Activates digestive tract
- Opens the chest and heart space
Contraindications
- Spine, hip, or knee injury
How To
- Begin in Sukhasana (Easy Pose), or have your legs extended in front of you, and find a tall spine and minor core engagement
- For the first side, bend your left knee and rest your foot near the inside of your groin
- Bend your right leg and plant your right foot outside of your left thigh, perhaps moving it to rest closer to your left hip
- Point your right knee directly up to the ceiling
- Inhale to prepare, exhale to twist your upper body towards the right
- Wriggle your left upper arm or armpit to rest on the outside of your bent right knee
- Rest your right hand on your low back or find a bind, bringing your hands to interlace behind you or your left hand to grasp your right wrist
- Gaze directly in front of you
- Rest for a couple rounds of breath
- Inhale to begin to find your way out, release your bind
- Exhale, uncross your legs and extend them out long before repeating on the other side
Modify or Replace
- Sit on a blanket to lift your hips and better lengthen your spine
- Keep your bottom leg straight rather than bending it
Sequencing Tips
Before:
- Seated Forward Fold (Paschimottanasana)
- Standing Spinal Twist (Katichakrasana)
- Tree Pose (Vrikshasana)
After:
- Reclined Bound Angle Pose (Supta Baddha Konasana)
- Butterfly Fold (Badhakonasana)
- Supine Spinal Twist (Supta Matsyendrasana)
Teaching Cues
- Allow your inhales to lift you higher, lengthening your spine, and your exhales to twist you deeper
- Find the twist from just above your belly button
- Draw your shoulders together behind you
- Notice where your gaze lands and ensure that your neck feels safe resting in that direction
- Avoid lifting your chin noticeably away from your chest
Variations
- Sit on a blanket
- Find a bind with your hands behind you and internal rotation of your shoulders
- For the above variation, utilize a strap to shorten the distance between your hands
Watch Out For
- Hips or glutes lifting
- Shoulders slouching