Health and Fitness

Ardha Matsyendrasana Yoga For Sleep

Ardha Matsyendrasana

Yoga can be what you want it to be. It can be vigorous and strengthen your core like no other exercise. However, it can also be restorative, relaxing, and calming to your mind and body, helping you fall asleep.

What is Ardha Matsyendrasana?

The word “Ardha Matsyendrasana” is derived from Sanskrit and translates as “Half Lord of the Fishes Pose”. The Ardha Matsyendrasana Yoga is a seated twist asana practiced to improve body posture and restore the digestive system. If you are wondering how to do Ardha Matsyendrasana, this guide is for you!

ardha matsyendrasana

How does Ardha Matsyendrasana Yoga help?

The Ardha Matsyendrasana benefits are threefold. It stimulates the mind, body, and soul. If you feel stressed or stiff from working in the same position or simply want to unwind at the end of a work day, then a few minutes of the seated twist is exactly what you may need! The Ardha Matsyendrasana Yoga not only calms your mind but also detoxifies your body and helps alleviate stress, mild depression, and anxiety. The seated twist position of the Half Lord of the Fishes Poses massages your internal organs, which enables you to get rid of all the toxins from your body. Your toxin-free body then regulates the circulatory and digestive systems, helping you sleep better

How to do Ardha Matsyendrasana Steps?

The Ardha Matsyendrasana steps are very simple and easy to follow. When done correctly, this yoga has the power to transform your body. Before starting the Ardha Matsyendrasana, it is essential to warm up for a few minutes. Once this is done, follow the steps below:

  • Sit cross-legged on your mat.
  • Place the right hand on the left knee while twisting your torso to the left side.
  • Twist from the base of your spine to the shoulders.
  • Make sure you are not lifting your body off the mat. Also, while stretching, be careful not to hurt your lower back.
  • Your left hand will be placed on the mat, just behind your hips.
  • Untwist and repeat the exercise for the other side.
  • While performing the Ardha Matsyendrasana steps, ensure that you are very slow while performing this asana since fast movements can hurt your neck or your lower back.

The Ardha Matsyendrasana procedure must be followed in the proper manner. While practicing the seated twist, another key thing to keep in mind is breathing.

  • When you twist the body into the final pose, make sure you breathe out. Exhaling will help you bend more.
  • Once you have exhaled completely and have found your balance in the twist, start breathing normally.
  • When untwisting and reverting to the original posture, inhale slowly and deeply.

Ardha Matsyendrasana Benefits

Ardha Matsyendrasana Yoga benefits both the mind and body. Here’s how:

  1. Helps in the agility of the spine.
  2. The poses and postures of this yoga elongate the spine.
  3. Restoration of the natural alignment of the spine.
  4. It releases the lower back muscles and provides relief from lower back pain.
  5. Aids in maintaining normal rotation of your spinal cord.
  6. The Ardha Matsyendrasana Yoga posture helps calm the mind. As a result, you feel de-stressed and can sleep better.
  7. It regulates your digestive system, thus improving digestion.
  8. Helps those experiencing sciatica and a slipped disc
  9. Strengthens shoulders, neck, and hips.
  10. It gives your inner thighs the stretch it needs.
  11. It helps manage mental health issues such as anxiety and depression 
  12. The Ardha Matsyendrasana Yoga improves sleeping patterns.
  13. The seated twist pose is also a good remedy to avoid constipation.
ardha matsyendrasana

Precaution to Be Taken While Practicing the Half Lord of The Fishes Pose Yogasana

Yoga is patience, and the process must be respected. There are a few reminders to be cautious about while performing the Half Lord of the Fishes Pose: 

  1. Make sure your back is passive so that you can reap the maximum benefits of this Yogasana.
  2. While following the Matsyendrasana procedure, you must make sure to understand your body. Twist your spine according to its flexibility. Your body knows what is best for you. Make sure you are listening.
  3. While performing the last stage, your shoulders should be on the same level.
  4. Your shoulders should be relaxed and not strained while practicing this asana.
  5. If you are experiencing back pain or soreness from surgery, refrain from practicing this pose.
  6. Ardha Matsyendrasana Yoga is also not advisable for pregnant women.

Strength building happens in other forms of exercise, but when done with yoga, it is complemented by flexibility. Ardha Matsyendrasana is one of the types of yoga asanas that also aids in strengthening our muscles and stimulating the digestive system. This, in turn, protects muscles from arthritis. Those who practice yoga consistently, especially of older age, are less likely to fall and experience any prolonged injuries. Moreover, Ardha Matsyendrasana benefits all ages and is highly recommended to be practiced every night before sleeping. Once you have mastered this Yogasana, you can then start the Matsyendrasana. 

Quality sleep comes from quality yoga habits and quality bedding. This is where we at Wakefit can help! We’re here to fulfill your bedding needs with our quality dual comfort mattresses, bed frames, bedspreads, and pillows that you are comfortable sleeping in! 

Frequently Asked Questions 

1 How are you practising ARDHA MATSYENDRASANA to get maximum benefits?

To get the maximum benefits of this yoga, start it for a short time and then gradually increase it up to 2 minutes. With regular practice, you can make it to 5 minutes on both sides to get maximum benefits. 

2 How do I perform Ardha Matsyendrāsana | Half Fish Pose?

Sit on the floor on a mat with your legs straight and relax your body. Bend the right leg and put the heel to the left buttock. The sole of the left foot should be on the ground and outside the right knee. Relax the back but keep it straight. Put the right arm outside the left knee and hold the left ankle. Turn the body to the left as comfortably as possible, put the left arm across, and look over the left shoulder. Stay in this pose for a few minutes and slowly return to the start position. Repeat the same on the other side. 

3 What are some of the best yoga poses to start your day?

Some yoga poses to do in the morning are Suryanamaskar, Utkatasana, Parivrtta Utkatasana, Adho Mukha Svanasana, Anjeneyasana, Trikonasana, Virabhadrasana, and Ardha Matsyendrāsana.

4 What is the best yoga for beginners?

Hatha Yoga is one of the best yoga types for beginners as it is a gentle form of yoga. It has slow movements where you should hold every pose for a few breaths and focus on maintaining posture. Vinyasa yoga is best for active people, as it connects breath and movement. Restorative yoga is also suitable for someone new to the world of yoga. 

5 What yoga postures help with back pain?

Some yoga poses that ease back pain is; Adho Mukha Svanasana, Marjarysana, Paschimottanasana, Salabasana, Trikonasana, and Balasana.

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