Ardha Matsyendrasana Yoga Pose
Description
This exercise is called ardha-matsyendrasana yoga pose. It involves twisting the torso while seated with one leg crossed over the other and the opposite arm wrapped around the knee. This pose is said to improve digestion and spinal flexibility.
Muscle Group
Equipment Required
Ardha Matsyendrasana Yoga Pose Instructions
- Start by sitting on the floor with your legs straight out in front of you.
- Bend your right knee and place your right foot on the outside of your left knee.
- Bring your left foot over your right knee and place it on the floor next to your right hip.
- Place your right hand on the floor behind your back, close to your body.
- Take your left hand and place it on your right knee.
- Inhale and lengthen your spine.
- Exhale and twist your torso to the right, using your left hand to gently pull your right knee towards your left shoulder.
- Hold the pose for 5-10 breaths.
- Release the twist and repeat on the other side.
Ardha Matsyendrasana Yoga Pose Form & Visual
Ardha Matsyendrasana Yoga Pose Benefits
- Stretches the chest and shoulders
- Improves range of motion in the shoulders
- Helps to relieve tension in the upper back and neck
- Can be done as a warm-up exercise before upper body workouts
- May improve posture over time
Ardha Matsyendrasana Yoga Pose Muscles Worked
- Abdominal muscles
- Oblique muscles
- Spinal muscles
- Hip muscles
- Shoulder muscles
Ardha Matsyendrasana Yoga Pose Variations & Alternatives
- Ardha Matsyendrasana with bind
- Ardha Matsyendrasana with eagle arms
- Ardha Matsyendrasana with extended leg
- Ardha Matsyendrasana with forward fold
- Ardha Matsyendrasana with half lotus
- Ardha Matsyendrasana with hands in prayer
- Ardha Matsyendrasana with lifted leg
- Ardha Matsyendrasana with side bend
- Ardha Matsyendrasana with twist
