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Ardha Matsyendrasana (Half Twist Pose)

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Ardha Matsyendrasana (Half Twist Pose)

Steps of Ardha Matsyendrasana (Half Twist Pose)

Sit up with the legs stretched out straight in front of you, keeping the feet together and the spine erect.

Bend the left leg and place the heal of the left foot beside the right hip (optionally, you can keep the left leg straight).

Take the right leg over the left knee.

Place the left hand on the right knee and the right hand behind you.

Twist the waist, shoulders and neck in this sequence to the right and look over the right shoulder.

Keep the spine erect.

Hold and continue with gentle long breaths in and out.

Breathing out, release the right hand first (the hand behind you), release the waist, then chest,lastly the neck and sit up relaxed yet straight.

Repeat to the other side.

Breathing out, come back to the front and relax.

Benefits of Ardha Matsyendrasana (Half Twist Pose)

  • Good for increasing the flexibility and function of vertebrae of the spine.
  • Stretches back muscle and spine.
  • Cures constipation and indigestion.
  • Helps to increases oxygen supply to the lungs.
  • Releases stiffness of hip joints.
  • Beneficial for slipped disc patient.
  • Increases blood circulation to pelvic region as well as improves the function of reproductive organs.
  • Effective to cure menstrual problems in women.
  • Helpful in treatment of diabetes, constipation, spinal problems, Cervical Spondylitis, Urinary tract disorder.


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