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Ardha Matsyendrasana – Half spinal twist Pose


Matsyendrasana is named after a great saint called ‘Matsyendranath’. This pose is known to be beneficial in improving the function of the pancreas and therefore good for diabetics.

Stepwise instructions for doing this asana:

  • Sit down with your legs stretched forward.
  • Bend your left leg and place the left foot flat on the floor.
  • You should place it outside the right knee.
  • The toes of your left foot should be facing forward.
  • Now, bend your right leg and bring your right foot around to the left buttock. The outside edge of the foot should be touching the floor.
  • Pass your right arm through the space between your chest and the right knee, and try to hold the left foot or ankle with your right hand. (If you are a beginner and unable to reach the ankle, you can hold  the right knee joint). Your left knee should be close to the right armpit.
  • Sit straight as much as possible.
  • Place your left arm on the ground behind your back as close to your body as possible and keep your spine erect (a beginner can place his/her hand away from their body to maintain the balance).
  • Slowly, twist your trunk and the head backwards (a beginner can look forward initially).
  • Ensure not to strain your back.
  • Maintain this position as long as possible. However, do not overdo the practice.
  • You can repeat on the other side now.



  • This asana stretches the muscles, increases the elasticity and improves the flexibility of the spine.
  • It reduces abdominal fat, tones the abdominal organs, improves appetite and digestion.
  • It loosens the hip joint.
  • This asana is beneficial in people with diabetes and helps in relieving indigestion, constipation, urinary and menstrual disorders.


  • Increases the concentration power.


  • Enhance emotional stability.


  • Women during their menstruation or pregnancy should not practice this asana.
  • People with a hernia, abdominal or spinal surgeries/injuries should avoid this practice.

Consult a top Yoga & Naturopathist

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