This internally powerful spinal twist is traditionally done at the end of a Bikram yoga class. “Ardha” means “half”. “Matsyendrasana was known as the “Lord of the Fishes” in Hindu mythology. Spinal twisting is a very important part of a yoga practice, and may be done throughout a class to release tension from spinal muscles, as well as at the very end as a spinal balancing pose. Twisting stimulates the liver and kidneys, improving their function. It also stimulates the digestive system, wringing out and flushing out toxins, while irrigating the organs with fresh blood supply. Twisting the spine is also helpful in stretching the shoulder girdle, hips and neck.
People with back or spinal injury should use caution and consult their physician before attempting any strong spinal twists!
- Sit on the floor with the left knee bent and pointing directly in front of you, with the heel tucked in near your right buttock/hip – make sure you are not sitting on your foot!
- Bring your right foot up and place it flat on the floor to the outside of the left knee.
- Place your right hand on the floor behind your back, supporting your spine.
- As you inhale, raise your left arm, place your left elbow to the outside of your right knee. If you can, reach down and hold your left knee with left hand, otherwise, take hold of your mat.
- If you hips are very tight and you can’t keep both buttocks on the floor, extend your left leg straight out on the floor in front of you, as a modification.
- If you are unable to hold your left knee, or the mat, you can modify by leaving the elbow touching the knee.
- If you are able to keep your spine straight, take your right hand from the floor and wrap it around behind your back, taking hold of your shorts or inner thigh – if this is not possible, keep the hand on the floor.
- Gently turn your head and gaze over your right shoulder.
- With each inhalation, lift your spine and sternum, with each exhalation, gently rotate your torso to the right. Keep the torso leaning back slightly, and with every exhale, gently increase the twist, making sure you twist evenly throughout your whole spine. Keep your abdominal muscles engaged to support the twist.
- On an inhale, leading with your head, slowly unwind and repeat the other side.
Four really important things to remember in this twist:
- Keep both your buttocks on the floor so the twist has a stable base.
- Keep your front foot and knee close together.
- Keep your abdominal muscles engaged.
- Don’t try to do the whole twist with your neck only – be sure to distribute the twist evenly through the entire length of your spine.