The half spinal twist, sometimes referred to as the Half Lord of the Fishes pose, is a yogic posture known in Sanskrit as ardha Matsyendrasana. The Sanskrit name of this pose originates from the sage Matsyendra, who is said to be one of the founders of hatha yoga, according to swami Sivananda Radha in her book, "Hatha Yoga: The Hidden Language, Symbols, Secrets & Metaphors." This pose is traditionally performed as part of a vinyasa, or a series of flowing postures that comprise a yoga routine.
Instructions
To perform the half spinal twist, kneel on the floor with your buttocks resting on your calves and the tops of your feet flat on the floor, toes pointing straight back. Shift your weight to the right, so that your right buttock is resting on the floor. Lift your left knee over your right thigh, planting your right foot firmly on the floor on the outside of the right thigh near the outside of your buttock. Raise your arms straight out to the sides, exhale and twist to the left. Bend your right arm and rest the elbow on the outside of your left knee. Look over your left shoulder. Repeat on the opposite side.
Modified Version
If your spine is not quite as flexible as you'd like or if you're new to yoga, it may be difficult for you to place your bent elbow on the outside of your knee. In the beginning, simply hold on to your knee with your hand. If this is still difficult, perform a basic twist to help increase spinal flexibility before moving on to the half spinal twist. Sit on the floor with your legs straight out, feet touching. Inhale and twist to the right, bringing your left hand on top of or on the outside of your right thigh. Repeat on the opposite side.
Physical Benefits
The half spinal twist promotes flexibility in your spine, increasing your ability to perform twisting motions. According to Yoga Journal, this pose also helps stretch your shoulders, hips and neck. The twisting motion helps stimulate the functioning of your liver and kidneys and gently massages your internal organs. The half spinal twist may be beneficial for alleviating the discomfort associated with menstrual cramps, sciatica, fatigue and headaches.
Emotional Benefits
Performing the half spinal twist provides benefits not only on the physical level but the mental level as well. According to swami Radha, the half spinal twist allows you to observe your mind's reaction to your body's ability to bend and twist. You may notice that you become frustrated if the pose is uncomfortable or if you can't yet twist as easily as you might like. Sitting with these feelings in the twisting posture can increase your ability to sit with difficult emotions that arise in everyday life. You learn to develop empathy and patience for yourself.
Contraindications
If you suffer from a back or spine condition or are recovering from back surgery, avoid this pose or perform it only under the direction of a physical therapist or qualified yoga teacher. If you suffer from chronic back pain or muscle pain, check with your doctor before attempting this pose.
References
- "Hatha Yoga: The Hidden Language, Symbols, Secrets & Metaphors"; Swami Sivananda Radha; 2006
- Yoga Journal: Half Lord of the Fishes Pose
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