Primary Objective of Ásana
It’s one of the most beneficial ásanas of the Ánanda Márga system. Matsyendrásana is excellent for the spine, correcting shoulder, and chest alignment. It offers a full massage to all organs and glands in the abdomen, especially the thymus gland.
Repetitions (standard): 4 rounds.
Length of hold (ideal): up to 30 seconds
Breath: continuous breathing. no kumbhaka.
| Steps of practice | Further details & rationale |
| 1.- Sit with both legs extended in front of you. Men may press the múládhára chakra with the right heel, that is, the right heel should be placed under the pelvic floor. -In the case of women the heel should be placed near the left thigh, with both sitting bones kept on the floor.- Bending the left leg, crossing the left foot over the right thigh, placing the sole on the right side of the right thigh or knee. | -Men may practice with the bottom heel pressed into the múládhára. This is not advisable for women because of the placement of the female reproductive and urinary organs. -The left knee is pointing upward and the sole of the foot is in the ground. |
| 2.- Twisting the torso left, try to place the right arm along the outside of the left knee. This supports the twisting action.-Grasp the left big toe with the right hand.- Take a deep inhale, rolling the shoulders down the back and opening the chest. Continue to breathe normally.- Lengthen the spine, neck, and crown of the head upwards. | – Releases tension in the shoulders, hips, and neck.- Stretch but do not strain. |
| 3.- Support the trunk with the left hand swimming behind the back, bending at the elbow, and around the waist. The hand is moving towards the right backside part of the waist. – The left arm is resting behind the back with the palm moving around the side body towards the front navel. – Take a deep inhale and lengthen the spine upwards. Then exhale. Continue to breathe normally. | -The twisting action should be taken without engaging the back muscles. -Caution: Most people cannot reach their fingers to the navel. |
| 4.- The head and neck follow the twisting action, keeping the nose and chin level, turning towards the left as far as possible. – Hold the pose for 30 seconds, breathing continuously and deeply throughout. | – In the twist the lungs are twisting so it is not possible to have quite the same deep breathing as in a forward fold. – Gently draw in the throat, applying a slight jalandhara bandha. – As you continue to breathe in the posture, you can use each inhale as a reminder to lengthen the spine and, on the exhale, you may slightly deepen the twist. |
| 5.- Then release and return to the original starting position. – Reverse this entire process, practicing this twist on the opposite side. | |
| 6.-One round means completing the pose on both the left and right sides. Practice 4 rounds. | |
Muscles Involved and Anatomical Movements
- Spinal rotation, hip flexion, knee flexion
- One side of the sternocleidomastoid contracts to rotate the neck.
- One side of the internal and external oblique abdominals contract to rotate the back
- The iliopsoas flexes the top leg, while the adductors contract to keep the leg in an upright position.
- The gluteus muscle (buttocks) contracts to externally rotate the bottom leg.
- The hamstrings contract to keep both knees bent.
Preparatory Steps
- Simpler preparatory twists can prepare the body for more advanced levels of asana practice.
- Some forward and backbends such as Padahastásana/Arm and leg pose, warm up the spine.
- Mobilizing and opening the hips, e.g. with Gomukhásana/Cow’s head or the Cradle Rock.
- Stretch the outer hip muscles, Lightning Pose, e.g. with Agnistambhásana/Seated ankle-to-knee, Eka pada rajakapotásana/Pigeon, Sucirandhrásana/Eye of the needle.
- Stretch the hamstrings and facilitate anterior pelvic tilt, e.g. with Jánushirásana/One legged forward bend, Supta Padangusthásana/Reclining hand to toe.
Considerations
Safety essentials
- Lengthening the neck and spine.
- Hips may be tight. Be sure to do warm ups that loosen these.
- Do not over-strain on the twisting or over-effort.
- Just a little movement will do.
- Choose a modification for your body to make this asana more user-friendly.
Common misalignments
- Tilting of the shoulders.
- Leaning or unbalanced trunk.
- Collapsing the back.
- Over-turning the neck.
- One sitting bone will lift off the floor on one side, either on its own, or because the heel of the opposite leg was placed under the buttock.
- Holding the breath.
Modifications
- Other arm and leg positions:
- Instead of grasping the toe:
- Place the hand near the bent knee on the floor.
- Place the front elbow on the bent knee (extended or bent).
- Grabbing the ankle or sole of the foot.
- Instead of grasping the toe:
- Place a hand on the floor behind the body as you inhale and extend the crown of the head. Depending on one’s anatomy it can support the pose with just putting pressure on the tips of the fingers or using a block, so that the spine is well aligned as well as the shoulders.
- Instead of the lower leg being folded, keep it extended in front.
Variations
- There are many alternative category orientations of the twist: seated, standing, prone (like table top or cat-cow) variations, supine, kneeling, and standing.
- Seated simple cross-legged twist: both legs are crossed and the torso is twisted toward the left, with the right hand extended over the left knee, or placed into the ground on the left side.
- Standing “T” arm twist: Standing with both arms vertically facing up and turning towards the left. Lowering the arms like wings all the way down to the hips, and raising them up towards the vertical position and turning to the right and repeating the wing motion all the way down to the hips.
- Supine twist: Lying on the ground on your back, bring your legs to a vertical position with your feet ‘on the ceiling’. The arms are in a ‘T’ position. Bend both knees and bring the knees to the floor. Turn your head to look at the arm behind you.
Benefits
- Fundamental asana for men.
- Helps to keep the body youthful.
- Stimulates the liver and kidneys.
- Releases tension in the shoulders, hips, and neck.
- Rejuvenates the spine.
- Massages the abdominal muscles, stimulating the digestive fire.
- Assists those with diminishing appetite.
- Relieves menstrual discomfort, fatigue, sciatica, and backache.
- Revitalizes nerves and strengthens spinal nerves.
- Helps those who are lethargic and have no desire to work.
- Alleviates joylessness.
- Balances the thymus gland.
- Facilitates better body posture for meditation.
Visualizations & Ideations
- I am wringing out all obstacles, tension, and limitations.
- I am filled with equanimity of mind.
- I flow in the same rhythm as the Cosmic Wave.
- I am open to the spiral of my secret Inner Source.
Chakras
- All chakras are impacted, especially the Anáhata.
- Lower 3 chakras are purified.
Glands
- Reproductive organs. Pancreas. Thymus.
Companion & Compensatory Ásanas
Companion: Paschimottánásana/Seated double leg forward bend, Jánushirásana/Seated one leg forward bend, Gomukhásana/Cow’s head.
Compensatory: Forward bends like Paschimottánásana/Seated double leg forward bend, Bálásana/Child’s pose, or Setu Bandha/Bridge Pose, Bhújaungásana/Cobra, Dhanurásan/Boat, Shalabhásana/Locust.
- Twisting is one of the body movements that we frequently do not engage in our daily lives on a regular basis. The body may be new to these movements.
- Matsyendra’s Story
Once Lord Shiva was on a secluded island, explaining to Parvati, his wife, the mysteries of Yoga. A fish swimming near the shore listened carefully and heard everything. Then Shiva realized that the fish had learned yoga, he sprinkled water upon it, and immediately the fish became Matsyendra, Lord of the Fishes. This posture honors that sage.