Ardh matsyendra asana

In my previous post, I have demonstrated a video for Ardh matsyendra asana. or the Half Spinal Twist Pose

Due to the repetitive strain caused by cyclical exercises such as walking, jogging, biking and spinning, as well as due to the unnatural act of long duration sitting, many people suffer piriformis syndrome. My clients often complain of a nagging ache under the glutes and even pins and needles associated with sciatica.

The piriformis originates in the sacral spine and attaches to the greater trochanter – that large boney “can-opener” where your femur attaches to your pelvis on your hip. The sciatic nerve runs underneath it, though in 15% of the population it runs through the piriformis. So, when you strain the piriformis, you can impinge the sciatic nerve. A strained piriformis muscle can irritate the sciatic nerve. This causes pain underneath the glute often refers down the back of the thigh and/or into the lower back, called sciatica.

The piriformis muscle assists in the abduction and laterally rotation of the thigh. For example, you can experience the action of the right piriformis muscle, by balancing on the left foot, and moving the right leg directly sideways away from the body, then rotating the right leg so that the toes point towards the ceiling. Strain causes a “turn-out” of the foot so that the toes no longer point forward directly in front of the heel, which is one of the tell-tale signs that I look for in my poise analysis of new athletes.

The conventional gluteal stretch often only addresses superficial tension, and athletes never get deep enough to contract-relax the piriformis muscle. I have found that using Half Spinal Twisting Pose perfect for inhibiting the glute from action so that we can actually get deep enough to release the piriformis.

Ardha means half. Matsyendra is one of many Siddhas or masters who where accomplished Yogis mentioned in the medieval Yoga text the Hatha-Yoga-Pradipika.

This posture posture is traditionally called the Spinal Twist because the spinal column is twisted gently.

"Keeping the abdominal region at ease like the back, bending the left leg, place it on the right thigh; then place on this the elbow of the right hand, and place the face on the palm of the right hand, and fix the gaize between the eye-brows. This is called Matsyendra-posture."

The Half Spinal Twist Pose (Ardha-matsyendra-asana) Instruction:

1 Sit in any comfortable cross-legged position.
2 Straighten the legs out in front. Bend the left knee and bring the heel of the right foot close to the left hip.



3 Inhale and bend the right knee upward and place the right foot flat on the floor to the left of the left leg with the ankle touching the left hip.



4. Raise the left hand up overhead.



5. While turning the spine to the right straighten the left arm bringing it around to the outside of the right knee and grasp the right foot with the left hand.





6. Turn your head as far as possible to the right and look back across your shoulder. Bend the right arm behind your back. Keep your spine, neck and head aligned and continue to exert effort at turning to the right.





7. Now here come the challenge. Take the left hand (which was earlier holding the right ankle) down under the right knee and try to grab hold of your right hand (which is already behind). This causes more spinal twist and fingers of bothe hands are interlocked behind.





8. Repeat the posture the other side by reversing directions 2-6.







Benefits:-

The twist benefits the adrenal glands, kidneys, liver and spleen.

It is very helpful for asthma, indigestion, constipation, and obesity.

This exercise strengthens the spine and deep muscles. They are also made flexible. It corrects stooping shoulders, a bent back, and defective posture.

This is the only asana which twists the spine. The other asanas stretch the spine in the flexion (forwards) and extension (backwards). The twist completes the stretching of the spine so that now every muscle and ligament of the back and neck has been stretched in all directions.

The Half Spinal Twist is one of the best Yoga postures for cultivating flexibility and strength in the spine. It sooths stiff necks and upper back tension caused by stress, poor posture, or prolonged periods of sitting in one position.

The alternating compression and release of the abdominal region flushes this area with blood and massages the internal organs. Muscles of the stomach and hips are also toned from repeated practice of the Half Spinal Twist.

The posture can be held for as long as you are comfortable.