ARDHA MATSYENDRASANA

Half Lord of the Fishes Pose

Click here for Matsyasana.

Ardha Matsyendrasana I Ardha Ardha Matsyendrasana II Ardha Ardha Matsyendrasana III Paripurna Matsyendrasana Purna Matsyendrasana

"Ardha" means half. In the Hatha Yoga Pradipika , Matsyendra is mentioned as one of the founders of Hatha Vidya. It is related that once Lord Siva went to a lonely island and explained to his consort Parvati the mysteries of Yoga. A fish near shore heard everything with concentration and remained motionless while listening. Siva, realizing the fish had learnt Yoga, sprinkled water upon it, and immediately the fish gained divine form and became Matsyendra (Lord of the Fishes) and thereafter spread the knowledge of Yoga. Paripurna Matsyendrasana, where the spine is given maximum lateral twist, is dedicated to Matsyendra. Ardha Matsyendrasana is a milder version of that asana.
Light on Yoga: Yoga Dipika by B.K.S. Iyengar 1966 George Allen & Unwin Publishters, Ltd.; ISBN 0-8052-1031-8

Ardha Matsyendrasana
Half Lord of the Fishes Spinal Twist

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Ardha Matsyendrasana
Preparation

Demonstrated by Suzie Hurley

Willow Street Yoga Center Suzie Hurley, Director 6930 Carroll Ave., Suite 100 Takoma Park, MD 20912 Tel. 301-270-8038

Ardha Matsayendrasana
Variation

Yogi Unknown
(eMail me if you know the Yogi's name!) From Yoga Vidya in Germany Tel. 02685-8002-0 Notice the arm wraps on the outside of the leg, making the bind in the back?

Ardha Matsyendrasana
Variation

I by

Demonstrated Andr Sidersky

Hatha Yoga by Andr Sidersky of Kiev, Ukraine It's hard to see, but Mr. Sidersky has his bottom leg in Ardha Virasana for this variation.

Ardha Matsyendrasana
Full

I
Pose

Demonstrated by David Life

JivaMukti Yoga Center Sharon Gannon & David Life, co-Founders 404 Lafayette St. 3rd floor New York, NY 10003 (212) 353-0214 or 1800-295-6814

Ardha Matsyendrasana I
Lord of the Fishes I by Eva M. Herriott Yoga Journal.

Twisting poses massage the internal organs, flushing out toxins

that can show up as skin disturbances. Sit on the floor with legs extended, knees crossed right over left. Bend the knees and bring the left foot back so that it rests next to your right bottock and your left leg rests on the floor. Keeping the right knee raised, place your right foot on the floor next to your left thigh. Bend your left arm and place your upper arm on the outside of your right knee. Slowly push into the knee to turn the upper torso to the right. Keeping your spite straight and chin parallel with the floor, gently take the twist further with each exhalation. After several breaths, slowly return to center on an exhalation. Repeat on the other side.

Ardha Matsyendrasana II
Variation II

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Ardha
Preparation

Matsyendrasana

II

Yogi Unknown
(eMail me if you know the Yogi's name!) From Yoga Vidya in Germany Tel. 02685-8002-0

Ardha Matsyendrasana II
Full Pose

Demonstrated by Jo Zukovich
San Diego Yoga Studio Jo and Mike Zukovich, Co-owners 4134 Napier Street San Diego, CA 92110 Tel. 619.276.8766

The Practice of Matsyendrasana

Yoga International May-June 1995 2000, Himalayan International Institute of Yoga Science and Philosophy of the U.S.A. by Sandra Anderson

Posture Ardha The Twist Matsyendrasana

in

Preparation Matsyendrasana Half Lotus

Is it possible to twist our karma and attain freedom from its consequences? A yogi would say, "Of course. Otherwise, what's the point of undertaking any practice, be it meditation, breathing exercises, prayer, devotion to God, or selfless service to humanity?" The great yogi Matsyendranatha tells us that a person can attain freedom from the consequences of karma by practicing one of the core postures of hatha yoga, Matsyendrasana. Matsyendrasana is called the spinal twist, although the accurate translation is "the posture of the Lord of the Fish." What we commonly call the spinal twist today is only a preparatory step toward Matsyendrasana as it is described in the yoga scriptures.

Front

Back

The Hatha Yoga Pradipika by Swami Muktibodhanada 1998 Bihar School of Yoga; ISBN: 8185787387 , the main text of

hatha yoga, tells us that the practice of Matsyendrasana destroys all diseases, awakens kundalini shakti, and brings about mastery over the bindu?the mind, pranic force, and sexual energy. Commentators have elaborated on this passage, as follows: "By practicing Matsyendrasana a yogi overcomes all diseases because this posture helps the aspirant balance the three humors of the body -- vata, pitta, and kapha. According to yogic and ayurvedic principles, diseases are caused by an imbalance of these three humors. Youth declines and old age takes over because the energies of these three humors gradually deteriorate. The practice of Matsyendrasana directly activates the life force at its source in the navel center, thereby controlling the functions of all our bioenergies. The manner in which Matsyendrasana is performed captures and uplifts the forces of the two lower chakras, the muladhara and svadhishthana, and offers these forces into the fire at the manipura (the navel center). As a result, the kundalini shakti residing at the base of the spine awakens, penetrates the two lower chakras, and settles at the navel center. As practice continues, kundalini shakti disperses its radiance from the navel center, purifies all the nadis (energy channels), and illuminates the realm of the aspirant's mind and heart. Thus, the awakened shakti removes all illnesses and enlightens the inner being of the seeker. Further, mastery of this asana ensures spiritual enlightenment because its main focus is to penetrate the navel center, bestow control over the fire there, and burn all physical, mental, and karmic impurities. Thus, these commentaries tell us that Matsyendrasana can be a complete practice. As a complete practice, it is more than just a physical posture -- it is a kundalini yoga technique for awakening the force of kundalini, igniting the fire, burning all impurities, squeezing the immortal nectar contained in the spinal column, and watering the entire body and mind with the ambrosia that drips from the sahasrara (the crown chakra). We can make sense of these staggering claims only by understanding the subtle anatomy of the human body, the system of nadis, the function of the chakras, and, more specifically, the dynamics of the navel center. The yogi who first discovered and undertook this practice gained direct experience of how the life force pervades every single cell of our bodies. He first gained control over the gravitational force at the muladhara. Then he brought the sexual urge at the svadhishthana (the second chakra) under his control. That accomplished, he turned his attention to mastering the solar energy at the manipura (the navel center). As his consciousness turned inward, he could clearly perceive the currents of the life force traveling along the invisible pathways that the yogis call nadis. In his experience, the prana (life force) traveling through those pathways was like a school of fish swimming in a river. His experience also told him that at the spiritual level there is a vast difference between the fish swimming in the different rivers. The shape, color, beauty, and bliss of the fish swimming in the three central rivers, ida, pingala, and sushumna, were superior to those of the fish

swimming in the other rivers flowing through the body. He undertook an intense practice of Matsyendrasana. With the help of this practice, he built a dam at the navel center, allowing only the central energy channel, sushumna, to flow. By isolating sushumna, he was able to experience the beautiful and blissful movement of the fish swimming in this central nadi. Tracking the movement of this fish through sushumna, he reached the mouth of the river, the juncture where it flows into the primordial pool of consciousness and life force, the sahasrara. Here at the crown chakra he experienced how sushumna becomes one with the ocean and how the life force becomes one with transcendental consciousness. Letting go of his sense of individuality, he floated on the waves of infinite consciousness and bliss. He achieved such perfect unity with that awareness that he became infinite bliss and consciousness. As he descended from this unitary state and found his consciousness once again at the level of the lower chakras, he concluded that the way to get back to that highest state of consciousness and retain it was to gain control over the fish swimming in sushumna. By diligence and hard work, he perfected this practice and brought the prana in the sushumna nadi under his control. Thus he became known among the yogis as Matsyendranasa, the Lord of the Fish."

Posture Preparation
Top The full Matsyendrasana is a difficult posture, but many of its benefits are available to us in modified versions. Training and strengthening the body to enable it to withstand the awakening of kundalini, whether it comes from a hatha posture or some other aspect of our spiritual practice, is invaluable, so we'll start with an easier twist and several modifications of the full Matsyendrasana.

You'll notice that the lower back, hips, and legs receive quite a stretch in Matsyendra You sana. can prepare the lower body and increase your flexibility by practicing this simple twist. Sit with both knees bent to the same side, the feet to the right. (Figure 1.)

Figure 1

Wrap the left leg over the top of the right, tucking the left toes on the inside of the right ankle. (Figure 2.)

Figure 2

Now, sit up straight and shift the locked legs to the left. Keep the knees down and pointed to the left, the feet to the right. Keep shifting the legs to the left until you have brought the legs as far to the left as possible. The feet are still pointed right, the knees left (Figure 3).

Figure 3

Then pivot on the feet, lifting the knees and twisting to the right, bringing your knees to the floor. (Figure 4.)

Figure 4

Now the knees point right and the feet left. Keep the chest expanded and lifted. Breathe deeply and diaphragmatically. The breath will help intensify the twist, and will massage the abdominal cavity. Notice how one side of the body is squeezed while the other is strongly stretched. Notice also how the lower body is locked. Hold the pose for five to ten breaths. Release the pose and repeat it on the other side, holding for the same number of breaths.

The Practice
Top Matsyendrasana is an intense lateral twist done in full lotus. It requires flexibility in the hips, pelvis, legs, and spine, as well as a trim body; even a light accumulation of fat in the stomach region will make the posture uncomfortable. Twisting while maintaining the lotus pose creates pressure in the lower abdomen, hips, and pelvis. Energy from the lower body is then collected, forced into a central channel, and up into the navel center, which is compressed by the heel, as well as by the twist itself. On the physical level, the intense stretch in the mid-dorsal region stimulates the nerve plexus lying along the spine as well as the ganglia in the viscera, which are part of the autonomic nervous system. As you hold the posture, you are squeezing and massaging the organs in the abdominal region and lower chest?the liver, pancreas, gall bladder, kidneys, intestines, reproductive organs, and associated glands. On the energy level, you are compressing and channeling the fire of the navel center upward, thereby energizing your entire system. As the energies of the lower chakras move upward and unite with the divine fire at the navel center, the powerful primitive urges of the lower chakras?such as fear, insecurity, lust, and laziness?weaken and dissipate. This drastic shift in energy manifests in the form of courage, enthusiasm, self-motivation, self-trust, and self-reliance. Because this practice is so rewarding physically, psychologically, and spiritually, it is natural to become overly enthusiastic. Don't ignore the precautions or skip the prerequisites. Anyone with high or abnormally low blood pressure, a weak spinal cord, spinal cord injuries, or heart problems, should practice only the basic steps of this posture, and those carefully. People with hernias and anyone who has undergone abdominal surgery should consult a competent teacher before attempting any versions of this pose. Before attempting Matsyendrasana, spend some time working with other yoga postures to alleviate stiffness, aches, and pains in the ankles, knees, thigh joints, and hips; to burn fatty deposits, especially in the abdominal region; and to strengthen the spine and make it supple. Then proceed in the following manner.

Half Spinal Twist

Top

Now you are ready for Ardha Matsyendra the sana, half spinal twist. Begin by sitting on your right heel. If that's not possible, sit with the right heel on the floor near the left hip. Cross the left leg over the right and place your left foot flat on the floor near the outside of the right knee or thigh (Figure 5).

Figure 5

Straight en the spine and draw the left thigh toward the abdom en. Begin the twist from deep down in the abdom en. Turn to the left, lifting the spine, bringing the right arm and shoulde r to the outside of the left knee. Work the left knee into the right armpit. There are several hand variatio ns. If the knee and armpit

Figure 6

don't quite connect , bend the elbow and use the pressur e betwee n the outer upper arm and the outside of the left knee to help you with the twist (Figure 6).

Or, grasp the left foot with the right hand. Bring the left hand to the floor as far behind you as possible, keeping it close to the body (Figure 7).

Figure 7

Another hand variation: from the outside of the left leg, reach the right arm under the left leg and toward the small of the back. The left arm wraps around behind to meet the right. Clasp the hands or wrists if possible (Figure 8).

Figure 8

In the completed version of this twist, the arms encircle the left leg and the torso and the hands are clasped behind the back (Figure 9). To get into this pose, bring the right arm around the outside of the left knee and continue reaching around the knee to the small of the back. The left arm reaches back and around to clasp the fingers, palm, or wrist of the right hand. Figure 9

Complete the posture by lifting from the base of the spine through the top of the head and looking over the left shoulder, continuing the twist through the neck. Repeat on the other side. While you are in the pose concentrate both on the root lock, which is stimulated because you are sitting on the heel, and on contracting the abdomen and twisting from deep within the abdomen and pelvis. This will give some of the benefits of Matsyendrasana, in which the heel is pressed into the navel center. Also breathe diaphragmatically to increase pressure in the navel center. On the inhalation, lift from the base of the spine, pulling up the center core of energy. On the exhalation twist a bit further, pushing that energy even higher with your twist. It's a bit like wringing the water out of a washrag.

Twist in Half Lotus

Also known as Marichyasana B

Top

This is another posture that is a good preparation for Matsyendra sana. Begin by lifting your right knee and ankle with your hands and gently placing the right foot well up on the thigh with the heel pressed into the abdomen near the navel center (Figure 10).

Figure 10

Relax the right knee to the floor and place the left foot flat on the floor close to the pelvis (Figure 11).

Figure 11

Now turn to the left, keeping the left leg close to the torso and bringing the outside of the right arm and shoulder to the outside of the left thigh and knee (Figure 12).

Figure 12

The left knee is tucked into the right armpit. Breathe and lift on the inhalati on; twist even further on the exhalati

Figure 13

on. Bend the right elbow, use the right arm to help straight en the spine and intensif y the twist; or use any of the arm position s describ ed above for the half spinal twist (Figure 13).

Matsyendrasana
Top If you are not comfortable in Padmasana (full lotus), continue working with the spinal twists described above, as well as with other postures to improve your hip flexibility before trying the complete version of Matsyendrasana.

When Padmasana comes easily, approach the full spinal twist by bringing the left leg toward the chest, pressing the left heel against the navel center and relaxing the left knee to the floor. Bend the right leg, bringing the right knee toward the torso. The right foot is now flat on the floor, and the left foot is sandwiched between the abdomen and left thigh in half lotus (as shown in reverse position in Figure 11.

Next lift the right foot over the left leg and place it on the floor on the outside of the left leg (Figure 14). Twist the torso to the right, bringing the right arm around behind you, with the hand on the floor. The left shoulde r comes to the outside of the right knee. As previou sly describ ed, bend the elbow and press the outer

Figure 11

Figure 14

upper left arm into the outer right knee and thigh.

Look over the right shoulder as you reach up through the top of the head and think about straightening the spine. To twist further and challenge your balance, wrap the left arm under the right knee and catch the right hand at the waist. Use any of the arm positions to explore the stretch in the upper body.

Figure 15

To come out of the posture, release the arms and gently turn forward, rolling the right hip back to the floor. You will find yourself in full lotus. Slide the top leg (right) off the thigh, unfold the legs and gently wave the feet from side to side to release any tension in the knees and hips. Then repeat the pose on the other side, starting with the right leg in half lotus, placing the left foot on the floor outside the right thigh, and twisting the torso to the left. It's not easy to twist our karma. Fortunately, Matsyendrasana has given us a powerful practice that activates the life force at the navel center, balances the physical being, purifies the pranic and mental sheaths, and charges us with courage and enthusiasm. When we have freed ourselves from fear, sloth, and sensual cravings, the awakened fire burns our physical, mental, and karmic impurities. With the help of Matsyendrasana we too can become Lord of the Fish and the master of

our destinies.

Sandra Anderson is a contributing editor to Yoga International

Purna Ardha Matsyendrasana

Half Lord of the Fishes Pose

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Light on Yoga: Yoga Dipika by B.K.S. Iyengar 1966 George Allen & Unwin Publishters, Ltd.; ISBN 0-8052-1031-8

Purna Ardha Matsyendrasana Demonstrated by B.K.S. Iyengar

What makes this Purna rather than Paripurna is that the hand in the back is not coming through just yet to grasp the ankle of the foot in half lotus.

Paripurna Matsyendrasana
Final, Half Lord of the Fishes Pose

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Paripurna Matsyendrasana
Full Pose

Demonstrated by Lino Miele

Photo by Alan Little Sri K. Pattabhi Jois Ashtanga Yoga Research Institute Lino Miele, Owner/Director and Certified Ashtanga Teacher Scuola di Roma Via Giuseppe Vasi 18/A Tel. 39-06-86213525

Demonstrated by B.K.S. Iyengar

Light on Yoga: Yoga Dipika by B.K.S. Iyengar 1966 George Allen & Unwin Publishters, Ltd.; ISBN 0-80521031-8

Demonstrated by Louise Ellis

Ashtanga Yoga Center Louise Ellis, Owner & Director 1617 N. College Ave. #5 Fayetteville, AR 72703 Tel. (479) 313-5336

Look closely. Do you see his little fingers coming around from behind to grab that ankle? That's what makes it Paripurna.

Ardha Matsyendrasana Variations

Interesting, unnamed variations of Ardha Matsyendrasana
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Ardha Matsyendrasa na Variation 1 Demonstrated by Roman Rokotel

Found on Yoga Club Kiev

Ardha Matsyendrasa na Variation Demonstrated by Kali Ray

TriYoga TriYoga International P.O. Box 6367 Malibu, CA 90264 Tel. 310 589 0600

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