POSTURE REFERENCE

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Pranayama | Deep Breathing Posture Clinic Ardha Chandrasana | Half Moon Pose Pada Hastasana | Hands To Feet Utkatasana | Awkward Pose Garudasana | Eagle Pose Dandayama Janushirasana | Standing Head To Knee Dandayamana Dhanurasana | Standing Bow Pulling Pose Tuladandasana | Balancing Stick Pose Dandayamana Bibhaktapada Paschimottananasana | Separate Leg Intense Stretch Trikonasana | Triangle Pose Dandayamana Bibhaktapada Janushirasana | Separate Leg Head To Knee Tadasana | Tree Pose Padangustasana | Toe Stand Pose Savasana | Dead Body Pose Pavana Muktasana | Wind Removing Pose Sit-Up Bhujangasana | Cobra Pose Salabhasana | Locust Pose Poorna Salabhasana | Full Locust Pose Dhanurasana | Bow Pose Supta Vajrasana | Fixed Firm Pose Ardha Kurmasana | Half Tortoise Pose Ustrasana | Camel Pose Sasangasana | Rabbit Pose Janushirasana | Head To Knee With Stretching Pose Paschimottanasana | Intense Stretching Pose Ardha Matsyendrasana | Spine Twisting Pose Kapalbhati In Vajrasana | Blowing In Firm Pose

Posture Overview

Foundational Insights

Ardha Matsyendrasana, or Spine Twisting Pose, is performed seated with one leg crossed over the other and the opposite elbow hooked over the knee. The pose aims to provide a comprehensive twist to the spine, revitalizing spinal nerves and improving flexibility.

 

Posture Breakdown

Benefits and Techniques

  • Detoxification: The twisting motion helps in wringing out toxins and rejuvenating the spine.
  • Improved Circulation: Increases blood flow and nourishment to the spinal nerves, veins, and tissues.
  • Respiratory Health: Can be beneficial for conditions like emphysema and other respiratory ailments.
  • Digestive Boost: Massages and stimulates the abdominal organs, promoting better digestion.

  • Positioning: Sit on the floor with legs straight. Bend one knee and place the foot on the outside of the opposite thigh. Twist towards the bent knee, placing the elbow outside the knee.
  • Engagement: Keep the spine straight and focus on twisting from the waist upwards. Ensure the opposite buttock and knee stay grounded.
  • Breath & Focus: Exhale as you twist deeper, inhale as you lengthen the spine. Focus on turning the head and shoulders to their maximum.

Video Resources

Guided Demonstrations and Tips

Watch a Demonstration
Watch a demonstration of Ardha Matsyendrasana | Spine Twisting Pose.
Get Jonny's Tip
Listen to Jonny's tips for mastering Ardha Matsyendrasana | Spine Twisting Pose.

The Dialogue

Bikram's Precise Verbal Instructions

Ardha Matsyendrasana

Spine Twisting Pose

Turn around and sit facing the left side of the room.

Bend your left knee on the floor, left knee facing the left side mirror.

Put your right foot exactly over the left knee corner.

H-E-E-L, your heel should touch the knee. Foot flat on the floor.

Both hips should touch the floor comfortably, to keep your spine perfectly straight, perpendicular, 90° degree angle. Hip touching the left heel. Point your left toes.

Bring your left arm over the right knee, elbow exactly against the knee. Push your knee back, with the help of your left elbow.

Turn your wrist, and grab the left knee with your left hand.

Now, look down. Make sure your knee, hand, and the heel,

all 3 things are touching each other, at the same spot, on the floor.

Keep the knee on the floor.

Stretch your spine up towards the ceiling.

Right arm on your back, palms facing out.

Try to grab the thigh behind you with your right hand fingertips.

[for beginners]: put your right hand on the floor behind you, fingers facing out, and push against the floor, to get your spine straight].

Chest up, spine up, rib cage open.

Look back behind you, look over the right shoulder, way, way, way back,

Chin over the shoulder.

Twist your body right side, all the way.

Total spine is supposed to twist, top to bottom.

Coccyx to the neck, joints of each and every vertebrae and cartilage

supposed to twist like a Pearl Necklace.

Twist, and twist, and twist, the last chance -- twist.

Change. Other side.

[left side]:

Bend the right knee on the floor.

Left foot over the right knee corner.

Right arm up and over the knee, push the knee back, grab the knee in front.

Inhale and stretch your spine up, look over the left shoulder, chin over the shoulder. Exhale, turn and twist.

Make sure your neck is twisting back.

Stretch up and twist.

Twist, and twist, and twist, and twist, keep twisting. Joints of each and every vertebrae and cartilage

stacked one on top of the other, stretching up and twisting,

like a Pearl Necklace.

Relax on your back.

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