Yoga can be what you want it to be. It can be vigorous and can work on your core like no other exercise. However, it can also be restorative and relaxing, calming your mind and body, and therefore, putting you to sleep.
If you are looking for a yoga posture that can help you unwind, then this is it. Ardha Matsyendrasana not only calms your mind; it helps detoxify your body. It alleviates stress, and even mild depression and anxiety.
These twists squeeze and massage your internal organs, which, in turn, helps you get rid of the toxins from your body, while regulating the circulatory as well as digestive systems. All of this results in better deeper sleep.
How to perform the Ardha Matsyendrasana?
- To begin, 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 that you don’t 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.
- Make sure you are very slow while performing this asana since fast movements can hurt your neck or your lower back.
Another thing to keep in mind when practicing the seated twist is the 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 coming to the original posture, inhale slowly and deeply.
What are the benefits of the Ardha Matsyendrasana?
- It helps in the agility of the spine.
- The posture helps elongate the spine.
- It restores the natural alignment of the spine.
- The asana releases the lower back muscles, and provides relief from lower back pain.
- It aids you to maintain normal rotation of your spinal cord.
- This yoga posture helps calm the mind. As a result, you feel de-stressed and can sleep better.
- It also regulates your digestive system, thus improving your digestion.
- It helps those with sciatica.
- If you have a slipped disc, then this asana might be helpful.
- It strengthens your shoulders, neck, and hips.
- It gives your inner thighs the stretch they need.
Precaution to be taken while practicing the Seated Twist?
Here are a few words of caution to remember when performing the seated twist.
- Make sure your back is passive so that you can reap the maximum benefits out of this yoga asana.
- You should twist your spine according to its flexibility. Your body knows what is best for you. Make sure you are listening.
- While performing the last stage, your shoulders should be on the same level.
- Your shoulders should be relaxed and not strained while practicing this asana.
The Ardha Matsyendrasana aids in strengthening our muscles. This, in turn, protects our muscles from arthritis. Elderly people who practice yoga are less likely to fall. Strength building is done in other forms of exercise too, but when done with yoga, it is complemented with flexibility.