Ardha Matsyendrasana

Ardha Matsyendrasana – A Yoga Posture with Many Benefits

Ardha Matsyendrasana – Caution: Women must avoid doing this asana during pregnancy and menstruation. People with Heart, abdominal or brain surgeries should not practice this asana. Those with peptic ulcer, hernia, severe spinal problems should also avoid this posture.

Ardha Matsyendrasana

Step 1: Sit on a rug spread on the ground and stretch both legs forward.

ardha matsyendrasana

Step 2: Bending the left leg lift it over the right knee and rest left foot on ground.

ardha matsyendrasana

Step 3: Now bend the right leg and make it rest on the ground with the right heel near the left buttock.


Step 4: Bringing the right hand over the left leg, grab the big toe of the left foot.


Step 5 (Final Posture): Take a deep breath by inhaling through nostrils and slowly exhaling twist the upper part of body (waist upward) as much as possible towards left, turn the neck so that your gaze is over the left shoulder.Encircle the waist backward with the left hand keeping the palm facing outwards.

Maintain this final position of the asana for at least two three minutes, while breathing normally. Slowly release the position and sit comfortably as in step 1.

Then repeat all the above steps on the opposite side.



♣ Helps in curing back pain and stiffness of spine and improves functioning of the spinal cord and nerves.
♣ Improves digestion and cures constipation.
♣ Regulates adrenaline secretion.
♣ Helps in diabetic relief
♣ Improves lung function
♣ Relieves body tension
♣ Purifies the blood
♣ Improves health of reproductive organs of women
♣ Helps in curing menstrual disorders of women

Article by: Jyotirvid Pawan Kumar

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