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Ardha Matsyendrasan or Half Spinal Twist Pose - Steps and Benefits

Ardha Matsyendrasan (Half Lord of the Fishes Pose or Half Spinal Twist Pose) is an alternative asana (pose) for Matsyendrasan (Lord of the Fishes Pose). Matsyendrasan(Lord of the Fishes Pose) was introduced by Yogi Matsyendra Nath. But, it is difficult to achieve the complete position of Matsyendrasan. So Indian yogis discovered Ardh Matsyendrasan which is easier than Matsyendrasan and have almost same benefits that of Matsyendrasan.
In other asanas like Halasan, Paschimottanasana, we get a bend to back bone from back/front side, but in Ardha Matsyendrasan, our back bone turns in vertical axis.

Ardha Matsyendrasan or Half Spinal Twist Pose - Steps and Benefits
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Steps of Ardha Matsyendrasan (Half Lord of the Fishes Pose or Half Spinal Twist Pose) -

Sit down with the stretched legs in front of you. Keep both the legs touched to each other and the spine erect.
Bend left leg and keep the heal of the same, beside the right leg's hip.
Take the right leg over the left knee and place it beyond the left knee.
Now, try to touch right leg's toe with left hand and keep it there in touched position.
Then turn to the right side and try to touch your left thigh.
If you are beginner or couldn't touch the thigh from back side, you can just turn around maximum possible and keep your hand on the floor.
This is complete position of Ardha Matsyendrasan. Now, do the same steps with other leg. Example, bend the right leg and then keep left one beyond the right leg and so on.

Precautions to take before doing Ardha Matsyendrasan (Half Lord of the Fishes Pose or Half Spinal Twist Pose) -

Consult with doctor before starting to do this asana (pose). People with weak health should be very careful while doing this asana.
This asana can be done in the morning or evening, but only with an empty stomach or after 3-4 hours after having food.
Do this asana (pose) after doing other asanas (poses) as your body becomes flexible and this asana needs flexibility.
Don't press yourself to get position if not feeling comfortable. Do it only till you feel comfortable.
keep breathing normal.
Beginner - 4-5 seconds and one repetition. Increase time by 1-2 seconds per week.
Intermediate - 10-12 seconds one repetitions. Increase time by 1-2 seconds per week.
Regular - from 3 minutes - 10 minutes one repetitions.

Benefits of Ardha Matsyendrasan (Half Lord of the Fishes Pose or Half Spinal Twist Pose) -

In other asanas like Halasan, Paschimottanasana, we get a bend to back bone from back/front side, but in Ardha Matsyendrasan, our back bone turns in vertical axis.
Creates pressure on spinal cord, intestine, liver, stomach, buttock which strengthen these organs.
Reduces the possible reasons of back aching, pain in the back bone, buttock etc.
Improvises the functioning and health of nervous system.

In the above article, we have  learnt Steps and Benefits of Ardha Matsyendrasan. This is a real secret of good health that do keep practising it daily and it will give you better result as a good health. 

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