Half Lord of the Fishes Pose(Ardha Matsyendrasana): Introduction, Steps, Benefits, Precautions, Expert Tips & Alterations

What You Need to Know Prior to Performing Ardha Matsyendrasana Asana?

This pose should be performed on an empty stomach in the morning.

The stomach is naturally empty in the morning, making it a convenient time to do it.

If the position is performed at any other time of day, the practitioner should consume meals three to four hours beforehand.

The bowel and bladder must be empty prior to beginning the position.

Preparatory Poses 

• Baddha Konasanae 
• Janu Sirsasana 
• Virasana 
• Supta Padangusthasana 
• Bharadvajasana
• Yogasana Level – 
• Yogasana Style – Twist and sitting 
• Yogasana Repetitions – Alternative with both sides 
• Yogasana Strengthens – strength in the upper back, elongating the spine. 
• Yogasana Stretches – the outer hips and thighs, shoulder and chest opening, and front thigh stretches.

Effect on Tri dosha by the Ardha Matsyendrasana pose.

Influence on Doshas and their subtypes This pose is excellent for balancing samana vata and pachaka pitta since it aids digestion. This is further supported by the pose’s balancing effect on the solar plexus. The pose also promotes healthy peristalsis and is an effective treatment for bloating and constipation, making it beneficial for the normal functioning of apana vata. This function is reinforced by the pose’s ability to balance the root and sacral chakras, which contributes to the health of the urinary and reproductive systems. The pose is beneficial for the functioning of udana vata and avalambaka kapha because it expands the chest, facilitates easy breathing and oxygenation, and promotes normal blood circulation. By balancing prana vata, vyana vata, and tarpaka kapha, it reduces tension, promotes awareness, and is beneficial for the nerves.

How To Do Ardha Matsyendrasana Yoga Posture/Asana?

Positioning for the Asana

In Mountain Pose (Tadasana), maintain an upright spine by standing tall. The arms are relaxed on both sides of the body. Performing Ardha Baddha Padmotanasana 

Inhale.

Lift my right leg slowly. Place it as high as possible on the left thigh, at or slightly above the level of the left groyne. Right sole facing upwards. The right leg is in the position of a half lotus flower. Ensure that you have achieved complete equilibrium here. If you feel unbalanced or if your right leg is slipping from your left groyne, you can grip your right foot with your left hand.

Now, wrap the right hand around the back and reach the right toe of the foot placed at the left groyne with the right foot. Hold the right foot’s big toe with the right hand.

A few inhalations and exhalations should be performed while maintaining the stance and achieving balance.

Exhale.

– Bend your body slightly from the waist/lower back as you exhale. You should avoid bending from your centre back. The torso should be vertical.

– As you bend, use your left hand to attempt to touch the ground. Place your left hand gradually on the ground near and alongside the outer edge of your left foot.

Hold this position. Take 5 to 10 deep breaths and hold for at least 30 to 60 seconds.

Try to maintain a straight back and left leg while in the stance. The head is inclined downwards, with the crown facing the ground

Relax from the pose 

Gradually relax the bend and return to the standing posture by slowly elevating the left hand and torso.

• Release the right big toe from the right hand’s grasp.
• Relax your right hand and bring it to the side of your body as you release your right foot from the left groyne and return it to the ground.
• – With your feet closer together and your back erect, complete Dandasana.
• – Breathe easily and unwind in this position.
• – Now, repeat the same instructions on the other side.

Benefits Of Ardha Matsyendrasana Yoga Posture/Asana?

1. Stretches the back, abductors of the thighs, buttocks, and quadriceps.
2. Relaxes the hip joints and relieves rigidity
3. Enhances the flexibility of the spine by strengthening and stabilising the muscles that surround it.
4. It gives one side of the body a wonderful stretch. At the same time, it compresses the opposing side’s muscles.
5. Relieves back stiffness and strain, slipped disc symptoms, and backache.
6. Improves and corrects posture
7. It counteracts the negative effects of prolonged sitting and is therefore beneficial for persons with sat employment and those who work long hours on computers.
8. Improves blood flow and cleanses the blood
9. Massages the abdominal organs and promotes and enhances digestion
10. Facilitates intestinal peristalsis
11. Relieves constipation, abdominal distension, and bloating
12. It aids in chest expansion, promotes oxygenation of the lungs, and facilitates breathing.
13. Increases blood flow to the pelvis, hence maintaining the reproductive and urinary systems’ health. Also aids in the treatment of urinary tract infections and illnesses.
14. It strengthens spinal nerves and enhances spinal cord activities.
15. The position massages and stimulates the pancreas. Therefore, it benefits diabetic people.
16. It is beneficial in menstrual problems.
17. Aids in the release of bile and adrenaline.
18. Improves body awareness 
19. Enhances postural awareness
20. Helps in alleviating stress

What Are the Contraindications and Precautions for Ardha Matsyendrasana?

Patients with the following conditions should avoid performing Ardha Matsyendrasana:

• Acute back pain or injuries
• Back surgeries 
• Osteoporosis 
• Disc bulge, Severe slide disc 
• Disc herniation 
• Pain in sacroiliac joint 
• Severe arthritis 
• Hernia 
• Peptic ulcers 
• Spinal difficulties 
• Recent brain, heart, or abdominal surgery patients

Caution is advised if you have any of the following conditions: 

• Knee pain 
• Knee injury 
• Knee replacement 
• Knee arthritis 
• Hip pain or arthritis 
• Hip replacement

Caution

Avoid periods and pregnancies.

Those with modest disc slide difficulties should practise Yoga under the direction of a yoga instructor or physician.

What Is the Science Behind Ardha Matsyendrasana?

To achieve a profound and effective twist, you must stretch the spine and create sufficient space between each vertebra. Utilize your breath to expand these stretches. Exhale as you lengthen and inhale as you twist deeper.

You must practice this pose with mindfulness and commitment. The twist produced by this pose forces you to confront the reality of your inner events when you assume this position. It will reveal the state of your hips, spine, joints, body, and psyche. It permits complete knowledge of body, mind, and whether muscles are rigid and breathing patterns are balanced.

Beginners Tips For Ardha Matsyendrasana Posture/Asana?

1. These indications will assist safeguard your students against harm and enhance their experience of the pose:
2. With each breath, lift the sternum slightly higher by pressing the fingertips toward the floor. Every time you exhale, twist a bit more.
3. Before attempting a twisting stance, you should warm up correctly. Prepare with some easy asanas, such as Cat-Cow, that increase blood flow to the muscles that flex and lengthen the spine.
4. Distribute the twist equally along your entire spinal column; do not concentrate it in your lower back.

Advanced Changes in Pose

Instead of bringing your elbow to your thigh, try placing your hand or arm around your knee gently.

Counter poses

• Paschimottanasana (Seated Forward Bend), 
• Baddha Konasana (Bound Angle Pose), 
• Savasana (Corpse Pose).

Follow-Up Poses:

• Janu Shirshasana Forward bend from neck to knees
• Paschimottanasana – Forward bend pose while seated.

Reference:-

• https://www.easyayurveda.com/2021/01/19/ardha-baddha-padmottanasana/amp/
• https://www.yogajournal.com/poses/half-lord-of-the-fishes-pose/