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How to do Ardhamatsyendra Asana

Our body is designed in such a way that it can remain healthy and strong in a natural way. If a person adopts a healthy diet and lifestyle, he can enjoy a satisfying and successful life. Often times a faulty diet, wrong habits and stress can obstruct the normal functioning of the body. This results in the accumulation of waste products and toxins in the body causing a variety of diseases.

Yoga, Pranayama and meditation are helpful in increasing the body's immunity and enhancing strength and vitality. Ardhamatsyendra asana is one of the most effective Yoga postures that benefits the lungs, liver, spine and the digestive system. It is a half-spinal twist yoga posture and named after the renowned Maha Yogi Matsayendra who was known to practice this asana frequently.


  • Sit down in a straight position and stretch your leg in front of your body.
  • Bend the left leg and place the left foot on the ground over the right knee.
  • Bend the right leg and fold it so that it is resting on the ground with the right heel near the left buttock. Bring the right hand over the left leg and grab the big toe of the left foot.
  • Inhale and exhaling twist the trunk of the body as much as possible, turning the neck so the gaze is over the left shoulder and encircle the waist with the left hand with the palm facing outwards. Continue to maintain the asana, breathing normally.
  • Take 5 deep breaths and continue the asana in the other position.


  1. It is very beneficial for people suffering from diabetes.
  2. Strengthens the lungs and increases stamina.
  3. Enhances flexibility in the spinal column.
  4. Nourishes the liver.
  5. Strengthens the nerves and limb muscles.
  6. It is helpful in alleviating problems of the urinary tract and the reproductive system.
  7. Strengthens the digestive system.


  • Keep your spine and neck erect while doing this asana.
  • This asana should be avoided during pregnancy.
  • People with waist pain or wounds should avoid doing this exercise.


Always consult a Yoga expert or instructor before practicing any Yoga posture.

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