Ardha-matsyendra-asana - The Half Spinal Twist Pose
The Half Spinal Twist Pose
Ardha means half. Matsyendra is one of many Siddhas or masters who where accomplished Yogis mentioned in the
medieval Yoga text the Hatha-Yoga-Pradipika. This posture posture is traditionally called the Spinal Twist because the
spinal column is twisted gently.
"Keeping the abdominal region at ease like the back, bending the left leg, place it on the right thigh; then place on this the elbow of
the right hand, and place the face on the palm of the right hand, and fix the gaize between the eye-brows. This is called Matsyendraposture."
Sit in any comfortable cross-legged position.
1. Straighten the legs out in front. Bend the right knee and bring the heel of the right
foot close to the left hip.
2. Inhale and bend the left knee upward and place the left foot flat on the floor to the
right of the right leg with the ankle touching the right thigh.
3. While turning the spine to the left straighten the right arm bringing it around to the
outside of the left knee and grasp the left foot with the right hand.
4. Turn your head as far as possible to the left and bend the left arm behind your back.
Keep your spine, neck and head aligned and continue to exert effort at turning to the
5. Repeat the posture the other side by reversing directions 2-6.
The Half Spinal Twist is one of the best Yoga postures for cultivating flexibility and strength in the spine. It
sooths stiff necks and upper back tension caused by stress, poor posture, or prolonged periods of sitting in
The alternating compression and release of the abdominal region flushes this area with blood and
massages the internal organs. Muscles of the stomach and hips are also toned from repeated practice of
the Half Spinal Twist.
The posture can be held for as long as you are comfortable. (One repetition consists of performing the
posture on each side. Two to three full repetitions should be done at each session.