Matsyendrasana
Half Lord of the Fishes
Benefits:
> Stimulates the liver and kidneys.
> Stretches the shoulders, hips, and neck.
> Energizes the spine.
> Stimulates the digestive fire in the belly.
> Relieves menstrual discomfort, fatigue, sciatica, and backache.
> Therapeutic for asthma and infertility.
> Traditional texts say that Ardha Matsyendrasana increases appetite, destroys most deadly diseases, and awakens kundalini.
Cautions:
> Back or spine injury: Perform this pose only with the supervision of an experienced teacher.
Technic:
> Sit on the floor with your legs straight out in front of you. Bend your right leg and put your right foot on the floor, then bring your left foot under your right hip. Lay the outside of the left leg on the floor. The right knee will point directly up at the ceiling.
> Exhale and twist toward the inside of the right thigh. Press the right hand against the floor just behind your right buttock, and set your left upper arm on the outside of your right thigh near the knee. Pull your front torso and inner right thigh snugly together.
> Press the inner right foot very actively into the floor, release the right groin, and lengthen the front torso. Lean the upper torso back slightly, against the shoulder blades, and continue to lengthen the tailbone into the floor.
> Turn your head continuing the direction of the twist of the torso by turning it to the right.
> With every inhalation lift a little more through the sternum, pushing the fingers against the floor to help. Twist a little more with every exhalation. Be sure to distribute the twist evenly throughout the entire length of the spine; don't concentrate it in the lower back.
> Stay for 30 seconds to 1 minute, then release with an exhalation, return to the starting position, and repeat to the left for the same length of time.