ardha matsyendrasana

7/28/2019 Ardha Matsyendrasana

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ARDHA MATSYENDRASANAHalf Lord of the Fishes PoseClick here forMatsyasana.

ArdhaMatsyendrasana I

Ardha ArdhaMatsyendrasana II

Ardha ArdhaMatsyendrasana III

ParipurnaMatsyendrasana

PurnaMatsyendrasana

"Ardha" means half. In theHatha Yoga Pradipika, Matsyendra is mentioned as oneof the founders of Hatha Vidya. It is related that once Lord Siva went to a lonelyisland and explained to his consort Parvati the mysteries of Yoga. A fish near shoreheard everything with concentration and remained motionless while listening. Siva,realizing the fish had learnt Yoga, sprinkled water upon it, and immediately the fishgained divine form and became Matsyendra (Lord of the Fishes) and thereafterspread the knowledge of Yoga. Paripurna Matsyendrasana, where the spine is givenmaximum lateral twist, is dedicated to Matsyendra. Ardha Matsyendrasana is amilder version of that asana.

Light on Yoga: Yoga Dipika

by B.K.S. Iyengar1966 George Allen & Unwin Publishters, Ltd.;ISBN 0-8052-1031-8

Ardha MatsyendrasanaHalf Lord of the Fishes SpinalTwist

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ArdhaMatsyendrasana IPreparationDemonstrated bySuzieHurley

Willow Street YogaCenterSuzie Hurley, Director6930 Carroll Ave., Suite100Takoma Park, MD 20912Tel. 301-270-8038

ArdhaMatsayendrasana IVariationYogi Unknown

(eMailme if you knowthe Yogi's name!)

FromYoga VidyainGermanyTel. 02685-8002-0

Notice the arm wraps onthe outside of the leg,making the bind in theback?
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ArdhaMatsyendrasana IVariationDemonstrated byAndr Sidersky

Hatha Yogaby AndrSidersky of Kiev, Ukraine

It's hard to see, but Mr.Sidersky has his bottomleg in Ardha Virasana forthis variation.

ArdhaMatsyendrasana IFull PoseDemonstrated byDavidLife

JivaMukti Yoga CenterSharon Gannon & DavidLife, co-Founders404 Lafayette St. 3rdfloorNew York, NY 10003(212) 353-0214 or 1-800-295-6814

Ardha Matsyendrasana ILord of the Fishes Iby Eva M. Herriott Yoga Journal.

Twisting poses massage the internal organs, flushing out toxins
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that can show up as skin disturbances.Sit on the floor with legs extended, knees crossed right over left.Bend the knees and bring the left foot back so that it rests next toyour right bottock and your left leg rests on the floor.Keeping the right knee raised, place your right foot on the floornext to your left thigh.Bend your left arm and place your upper arm on the outside ofyour right knee. Slowly push into the knee to turn the upper torsoto the right.Keeping your spite straight and chin parallel with the floor, gentlytake the twist further with each exhalation.After several breaths, slowly return to center on an exhalation.Repeat on the other side.

Ardha Matsyendrasana IIVariation II


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Ardha Matsyendrasana IIPreparationYogi Unknown

(eMailme if you know the Yogi's name!)

FromYoga Vidyain GermanyTel. 02685-8002-0
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Ardha Matsyendrasana IIFull Pose

Demonstrated by Jo Zukovich

San Diego Yoga StudioJo and Mike Zukovich, Co-owners4134 Napier Street

San Diego, CA 92110Tel. 619.276.8766

The Practice of MatsyendrasanaYoga InternationalMay-June 1995

2000,Himalayan International Institute of Yoga Science and Philosophy ofthe U.S.A.by Sandra Anderson

Posture PreparationArdha MatsyendrasanaThe Twist in Half LotusMatsyendrasana
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hatha yoga, tells us that the practice of Matsyendrasana destroys alldiseases, awakens kundalini shakti, and brings about mastery over thebindu?the mind, pranic force, and sexual energy. Commentators haveelaborated on this passage, as follows:

"By practicing Matsyendrasana a yogi overcomes all diseasesbecause this posture helps the aspirant balance the three humors of thebody -- vata, pitta, and kapha. According to yogic and ayurvedicprinciples, diseases are caused by an imbalance of these three humors.Youth declines and old age takes over because the energies of thesethree humors gradually deteriorate. The practice of Matsyendrasanadirectly activates the life force at its source in the navel center, therebycontrolling the functions of all our bioenergies.

The manner in which Matsyendrasana is performed captures anduplifts the forces of the two lower chakras, the muladhara and

svadhishthana, and offers these forces into the fire at the manipura (thenavel center). As a result, the kundalini shakti residing at the base ofthe spine awakens, penetrates the two lower chakras, and settles at thenavel center. As practice continues, kundalini shakti disperses itsradiance from the navel center, purifies all the nadis (energy channels),and illuminates the realm of the aspirant's mind and heart. Thus, theawakened shakti removes all illnesses and enlightens the inner being ofthe seeker. Further, mastery of this asana ensures spiritualenlightenment because its main focus is to penetrate the navel center,bestow control over the fire there, and burn all physical, mental, andkarmic impurities.

Thus, these commentaries tell us that Matsyendrasana can be acomplete practice. As a complete practice, it is more than just aphysical posture -- it is a kundalini yoga technique for awakening theforce of kundalini, igniting the fire, burning all impurities, squeezing theimmortal nectar contained in the spinal column, and watering the entirebody and mind with the ambrosia that drips from the sahasrara (thecrown chakra). We can make sense of these staggering claims only byunderstanding the subtle anatomy of the human body, the system ofnadis, the function of the chakras, and, more specifically, the dynamicsof the navel center.

The yogi who first discovered and undertook this practice gained direct

experience of how the life force pervades every single cell of ourbodies. He first gained control over the gravitational force at themuladhara. Then he brought the sexual urge at the svadhishthana (thesecond chakra) under his control. That accomplished, he turned hisattention to mastering the solar energy at the manipura (the navelcenter). As his consciousness turned inward, he could clearly perceivethe currents of the life force traveling along the invisible pathways thatthe yogis call nadis. In his experience, the prana (life force) travelingthrough those pathways was like a school of fish swimming in a river.His experience also told him that at the spiritual level there is a vastdifference between the fish swimming in the different rivers. The shape,color, beauty, and bliss of the fish swimming in the three central rivers,ida, pingala, and sushumna, were superior to those of the fish


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swimming in the other rivers flowing through the body. He undertook anintense practice ofMatsyendrasana. With the help of this practice, hebuilt a dam at the navel center, allowing only the central energychannel, sushumna, to flow. By isolating sushumna, he was able toexperience the beautiful and blissful movement of the fish swimming inthis central nadi.

Tracking the movement of this fish through sushumna, he reached themouth of the river, the juncture where it flows into the primordial pool ofconsciousness and life force, the sahasrara. Here at the crown chakrahe experienced how sushumna becomes one with the ocean and howthe life force becomes one with transcendental consciousness.

Letting go of his sense of individuality, he floated on the waves ofinfinite consciousness and bliss. He achieved such perfect unity withthat awareness that he became infinite bliss and consciousness. As he

descended from this unitary state and found his consciousness onceagain at the level of the lower chakras, he concluded that the way to getback to that highest state of consciousness and retain it was to gaincontrol over the fish swimming in sushumna. By diligence and hardwork, he perfected this practice and brought the prana in the sushumnanadi under his control. Thus he became known among the yogis asMatsyendranasa, the Lord of the Fish."

Posture PreparationTop

The full Matsyendrasana is a difficult posture, but many of its benefitsare available to us in modified versions. Training and strengthening thebody to enable it to withstand the awakening of kundalini, whether itcomes from a hatha posture or some other aspect of our spiritualpractice, is invaluable, so we'll start with an easier twist and severalmodifications of the full Matsyendrasana.
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You'll noticethat the lowerback, hips,and legsreceive quitea stretch inMatsyendrasana. You

can preparethe lowerbody andincrease yourflexibility bypracticingthis simpletwist. Sit with

both kneesbent to thesame side,the feet tothe right.(Figure 1.)

Figure 1

Wrapthe leftleg overthe topof theright,tuckingthe lefttoes ontheinsideof theright

ankle.(Figure2.)

Figure 2

Now, sit upstraight andshift thelocked legsto the left.Keep theknees downand pointedto the left,the feet tothe right.

Keep shiftingthe legs tothe left untilyou havebrought thelegs as far tothe left aspossible. Thefeet are stillpointed right,the knees left

(Figure 3).

Figure 3

Thenpivot onthefeet,liftingthekneesand

twistingto theright,bringingyourkneesto thefloor.(Figure4.)

Figure 4


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Now the knees point right and the feet left. Keep the chest expanded and lifted.Breathe deeply and diaphragmatically. The breath will help intensify the twist, and willmassage the abdominal cavity. Notice how one side of the body is squeezed whilethe other is strongly stretched. Notice also how the lower body is locked. Hold thepose for five to ten breaths. Release the pose and repeat it on the other side, holdingfor the same number of breaths.

The PracticeTop

Matsyendrasana is an intense lateral twist done in full lotus. It requires flexibility inthe hips, pelvis, legs, and spine, as well as a trim body; even a light accumulation of

fat in the stomach region will make the posture uncomfortable. Twisting whilemaintaining the lotus pose creates pressure in the lower abdomen, hips, and pelvis.Energy from the lower body is then collected, forced into a central channel, and upinto the navel center, which is compressed by the heel, as well as by the twist itself.

On the physical level, the intense stretch in the mid-dorsal region stimulates thenerve plexus lying along the spine as well as the ganglia in the viscera, which arepart of the autonomic nervous system. As you hold the posture, you are squeezingand massaging the organs in the abdominal region and lower chest?the liver,pancreas, gall bladder, kidneys, intestines, reproductive organs, and associatedglands. On the energy level, you are compressing and channeling the fire of thenavel center upward, thereby energizing your entire system. As the energies of the

lower chakras move upward and unite with the divine fire at the navel center, thepowerful primitive urges of the lower chakras?such as fear, insecurity, lust, andlaziness?weaken and dissipate. This drastic shift in energy manifests in the form ofcourage, enthusiasm, self-motivation, self-trust, and self-reliance.

Because this practice is so rewarding physically, psychologically, and spiritually, it isnatural to become overly enthusiastic. Don't ignore the precautions or skip theprerequisites. Anyone with high or abnormally low blood pressure, a weak spinalcord, spinal cord injuries, or heart problems, should practice only the basic steps ofthis posture, and those carefully. People with hernias and anyone who hasundergone abdominal surgery should consult a competent teacher before attemptingany versions of this pose. Before attempting Matsyendrasana, spend some time

working with other yoga postures to alleviate stiffness, aches, and pains in theankles, knees, thigh joints, and hips; to burn fatty deposits, especially in theabdominal region; and to strengthen the spine and make it supple. Then proceed inthe following manner.

Half Spinal TwistTop
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Now you areready forArdha

Matsyendrasana, thehalf spinaltwist. Beginby sitting onyour rightheel. If that'snot possible,sit with theright heel onthe floor nearthe left hip.Cross the leftleg over theright andplace yourleft foot flaton the floornear theoutside of theright knee orthigh (Figure5).

Figure 5

Straighten thespineanddrawthe leftthightowardtheabdomen.Beginthetwistfromdeep

down intheabdomen.Turn tothe left,liftingthespine,bringingtheright

armandshoulder to theoutsideof theleftknee.Workthe leftkneeinto the

rightarmpit.

Thereareseveralhandvariations. Ifthekneeandarmpit

Figure 6


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don'tquiteconnect, bendtheelbowand usethepressurebetween theouterupperarmand the

outsideof theleftknee tohelpyouwith thetwist(Figure6).

Or, grasp the left foot with the right hand.Bring the left hand to the floor as far

behind you as possible, keeping it close tothe body (Figure 7).

Figure 7


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Another hand variation: from the outside ofthe left leg, reach the right arm under theleft leg and toward the small of the back.The left arm wraps around behind to meetthe right. Clasp the hands or wrists ifpossible (Figure 8).

Figure 8

In the completed version of this twist, thearms encircle the left leg and the torso andthe hands are clasped behind the back(Figure 9).

To get into this pose, bring the right armaround the outside of the left knee andcontinue reaching around the knee to thesmall of the back. The left arm reachesback and around to clasp the fingers,palm, or wrist of the right hand.

Figure 9

Complete the posture by lifting from the base of the spine through the top of the headand looking over the left shoulder, continuing the twist through the neck. Repeat on

the other side.

While you are in the pose concentrate both on the root lock, which is stimulatedbecause you are sitting on the heel, and on contracting the abdomen and twistingfrom deep within the abdomen and pelvis. This will give some of the benefits ofMatsyendrasana, in which the heel is pressed into the navel center. Also breathediaphragmatically to increase pressure in the navel center. On the inhalation, lift fromthe base of the spine, pulling up the center core of energy. On the exhalation twist abit further, pushing that energy even higher with your twist. It's a bit like wringing thewater out of a washrag.


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Twist in Half LotusAlso known as Marichyasana B

Top

This isanotherposture thatis a goodpreparationforMatsyendrasana. Beginby lifting yourright kneeand anklewith yourhands andgentlyplacing theright foot wellup on thethigh with theheel pressedinto the

abdomennear thenavel center(Figure 10).

Figure 10

Relaxtherightknee tothe

floorandplacethe leftfoot flaton thefloorclose tothepelvis(Figure11).

Figure 11

Now turn tothe left,keeping theleft leg closeto the torsoand bringingthe outside ofthe right armand shoulderto the outsideof the leftthigh andknee (Figure12).

Figure 12

The leftknee istuckedinto therightarmpit.Breatheand lifton theinhalation;twistevenfurtheron the

exhalati

Figure 13
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on.Bendtherightelbow,use therightarm tohelpstraighten thespineandintensify thetwist; or

use anyof thearmpositionsdescribedabovefor thehalfspinaltwist

(Figure13).

MatsyendrasanaTop

If you are not comfortable inPadmasana(full lotus), continue working with the spinaltwists described above, as well as with other postures to improve your hip flexibilitybefore trying the complete version ofMatsyendrasana.
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WhenPadmasanacomeseasily,approach thefull spinaltwist bybringing the

left legtoward thechest,pressing theleft heelagainst thenavel centerand relaxingthe left kneeto the floor.Bend theright leg,

bringing theright kneetoward thetorso. Theright foot isnow flat onthe floor, andthe left foot issandwichedbetween theabdomenand left thigh

in half lotus(as shown inreverseposition inFigure 11.

Figure 11

Next lifttherightfootoverthe leftleg andplace iton thefloor ontheoutsideof theleft leg(Figure14).

Twistthetorso totheright,bringingtherightarmaroundbehind

you,with thehandon thefloor.The leftshoulder comesto theoutsideof theright

knee.Aspreviouslydescribed,bendtheelbowandpresstheouter

Figure 14


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upperleft arminto theouterrightkneeandthigh.

Look over the right shoulder as you reachup through the top of the head and thinkabout straightening the spine. To twistfurther and challenge your balance, wrapthe left arm under the right knee and catchthe right hand at the waist. Use any of thearm positions to explore the stretch in the

upper body.

Figure 15

To come out of the posture, release the arms and gently turn forward, rolling the righthip back to the floor. You will find yourself in full lotus. Slide the top leg (right) off thethigh, unfold the legs and gently wave the feet from side to side to release anytension in the knees and hips. Then repeat the pose on the other side, starting withthe right leg in half lotus, placing the left foot on the floor outside the right thigh, andtwisting the torso to the left.

It's not easy to twist our karma. Fortunately, Matsyendrasana has given us apowerful practice that activates the life force at the navel center, balances thephysical being, purifies the pranic and mental sheaths, and charges us with courageand enthusiasm. When we have freed ourselves from fear, sloth, and sensualcravings, the awakened fire burns our physical, mental, and karmic impurities. With

the help ofMatsyendrasana we too can become Lord of the Fish and the master of


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our destinies.

Sandra Anderson is a contributing editor toYoga International

Purna Ardha MatsyendrasanaHalf Lord of the Fishes Pose


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Purna Ardha MatsyendrasanaDemonstrated byB.K.S. Iyengar

Light on Yoga: Yoga Dipikaby B.K.S. Iyengar1966 George Allen & Unwin Publishters,Ltd.;ISBN 0-8052-1031-8

What makes this Purna rather thanParipurna is that the hand in the back is

not coming through just yet to grasp theankle of the foot in half lotus.

Paripurna MatsyendrasanaFinal, Half Lord of the Fishes PoseTop (and this page's index)

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Paripurna MatsyendrasanaFull Pose

Demonstrated byLino Miele

Photo byAlan Little

Sri K. Pattabhi Jois AshtangaYoga Research InstituteLino Miele, Owner/Directorand Certified AshtangaTeacherScuola di RomaVia Giuseppe Vasi 18/ATel. 39-06-86213525

Demonstrated byB.K.S. Iyengar

Light on Yoga:Yoga Dipikaby B.K.S. Iyengar1966 GeorgeAllen & UnwinPublishters, Ltd.;ISBN 0-8052-1031-8

Look closely. Doyou see his littlefingers comingaround from

behind to grabthat ankle?That's what

makes itParipurna.

Demonstrated byLouiseEllis

Ashtanga Yoga CenterLouise Ellis, Owner & Director1617 N. College Ave. #5Fayetteville, AR 72703Tel. (479) 313-5336
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Ardha MatsyendrasanaVariationsInteresting, unnamed variations ofArdha Matsyendrasana

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ArdhaMatsyendrasana Variation 1Demonstrated

by RomanRokotel

Found onYogaClub Kiev
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ArdhaMatsyendrasana VariationDemonstratedbyKali Ray

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