Ardha Matsyendrasana | Half Spinal Twist Pose | Steps & Benefits

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.

Ardha Matsyendrasana, Half Spinal Twist Pose

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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