In our modern, fast-paced society, it has become essential to find ways to relax, unwind, and slow down both our bodies and minds. One effective method to achieve this is through the ancient practise of yoga. Passed down through generations, yoga is a holistic discipline that helps restore and balance your body, mind, and soul.
While there are numerous yoga asanas with different benefits, let’s focus on one particular pose today: Ardha Matsyendrasana, also known as the Fish Pose.
The Fish Pose derives its name from ‘Matsydendranath’ who was a yogi practising in the ninth century and is renowned for inventing Hatha Yoga. The name of the pose originates from Sanskrit, wherein the word ‘Ardha’ means ‘half’, ‘Matsya’ refers to ‘fish’ and ‘Eendra’ translates to ‘king’. According to legend, that the pose was named after a yogi fish known as Matsyendrasana who was turned into a human by Lord Shiva.
If you are interested in learning how to perform the half Lord of the Fishes pose and exploring its various benefits, continue reading.
What is the Ardha Matsyendrasana Pose?
While there are several asanas that involve forward bending of the spine, such as Paschimottanasana and Halasana, the half Lord of the Fish Pose offers a different movement. It distinguishes itself from asanas like Salabhasana or Bhujangasana, which involve backward bending of the spine. The Ardha Matsyendrasana pose, on the other hand, provides a spinal rotation, promoting rotation and flexibility of the spinal column. It also aids in lengthening the spine.
Here is a simple guide on how to perform the pose:
- Begin by sitting on a hard surface with your legs extended in front of you, ensuring your entire body is relaxed.
- Bend your left leg and place the heel near your right buttock.
- Next, place the sole of your right foot on the ground on the outer side of the left knee, ensuring it lays flat on the ground.
- Keep your sitting bones grounded, and if needed, you can use a foam block for support.
- Ensure your back is straight, upright, and relaxed.
- Place your left arm on the outer side of your right knee and, if comfortable, hold onto your right ankle. Beginners can skip holding the ankle if it is uncomfortable.
- Now, gently twist your upper body to the right, turning your head to look over your right shoulder as you bring your right arm across your back.
- Maintain this position for a few minutes while continuing to breathe normally. Relax your entire body throughout the pose.
- To release the pose, return to the starting position with gentle movements.
- Finally, repeat the entire sequence on the other side.
What are the Various Ardha Matsyendrasana Benefits?
The Ardha Matsyendrasana yoga pose is highly regarded for its numerous benefits and positive impact on the body. Here are some potential advantages:
- Obesity
In today’s sedentary lifestyles, obesity has become a rising concern. If you suffer from, or are at risk of developing, obesity, you may also be at risk for other diseases, particularly heart-related conditions. Additionally, obesity is associated with an increased likelihood of developing sleep apnoea, osteoarthritis, type 2 diabetes, and certain types of cancer.
Regularly practising the Fish Pose, Ardha Matsyendrasana, may help in reducing body fat and potentially lowering the risk of developing these diseases.(5) - Diabetes
Diabetes is a metabolic disease that impairs the production and effectiveness of insulin, leading to elevated blood sugar levels and potential health complications. However, a study involving 100 participants with type 2 diabetes found that practising the Fish Pose (Ardha Matsyendrasana), could potentially reduce blood sugar levels in individuals with diabetes mellitus.
Thus, incorporating the Fish Pose into your routine may offer potential benefits in managing diabetes. - Respiratory Disorders
Breathing is essential for sustaining life; however, some individuals experience respiratory disorders that make this fundamental task challenging. One such condition is asthma, which causes insufficient oxygen intake in a person’s airways and lungs. Fortunately, along with medical treatments, studies suggest that regular exerciseun can benefit individuals with asthma. The Fish Pose, Ardha Matsyendrasana, is one of the asanas that stretches the chest and can potentially help open up the airways. This may allow more air and oxygen to enter the lungs, improving their capacity to hold oxygen.
Incorporating this pose into your routine may help alleviate respiratory issues, such as asthma. - Kidney-related Disorders
If there is an abnormality in one’s kidneys, it can often lead to kidney disorders. These disorders are typically related to the nephrons, which are small blood vessels responsible for maintaining water balance in the body and filtering out waste products. Nephron damage can occur due to various factors, including diseases such as hypertension, stress, and diabetes. Regular practise of the Fish Pose, Ardha Matsyendrasana, may have a positive impact on the kidneys by stimulating waste excretion, heat elimination, and the purification of the bloodstream. This can potentially help support kidney health. - Spine Disorders
Yoga asanas are renowned for their ability to alleviate skeletal and muscular pain, particularly in the lower body. They also contribute to increased flexibility and strength. The Fish Pose, Ardha Matsyendrasana, can improve the elasticity and functioning of the spinal cord. It is beneficial for relieving spinal stiffness. Furthermore, it aids in enhancing blood circulation in the pelvic region. Whether you are dealing with poor posture or stiffness, the Fish Pose can be beneficial.
While the benefits mentioned have some scientific evidence or anecdotal support, it is important to remember that individual results may vary. It is always advisable to consult with a qualified yoga instructor or doctor before starting any new yoga routine, especially if you have pre-existing medical conditions.
Takeaway
To reap the numerous Ardha Matsyendrasana benefits, it is highly recommended to include this pose in your daily exercise routine. By regularly practising this pose, you can potentially manage diabetes, improve respiratory function, support kidney health, and enhance spinal flexibility.
However, it is essential to emphasise the importance of seeking guidance from a qualified yoga instructor or healthcare professional before incorporating any new exercise routine, especially if you have existing medical conditions. By consulting experts, you can safely explore and embrace the potential benefits of Ardha Matsyendrasana, allowing it to positively impact your overall well-being.
By incorporating this pose into your regular practice, you can unlock its transformative benefits and experience the positive changes it can bring to your body and mind.
Health Benefits of Ardha Matsyendrasana FAQs
Which disease is cured by Ardha Matsyendrasana?
Although Ardha Matsyendrasana offers various benefits, it should be noted that it is not a standalone cure for any illness. However, it can contribute to symptom alleviation and assist in managing conditions such as diabetes, asthma, hypertension, obesity, and others. Prior to performing this pose, make sure to consult your doctor to help manage any serious illness.
Who should not perform Ardha Matsyendrasana?
Ardha Matsyendrasana yoga pose should be avoided or modified for certain individuals. It is not recommended for those who are obese, as they may find it difficult to bend the knee and pull it towards the chest due to restrictions caused by the torso. Additionally, individuals with hernias or spinal issues should also refrain from performing this pose. Consulting a doctor before attempting Ardha Matsyendrasana is advised. Furthermore, it is advisable to avoid this pose during pregnancy or menstruation.
What are the steps of Ardha Matsyendrasana?
To perform Ardha Matsyendrasana, follow these steps:
• First, sit with your legs stretched out on the ground. Then bend your right leg and place it near your left buttock.
• Place your left foot on the floor, next to your right knee. Keeping your sitting bones on the ground, keep your right arm next to the left knee.
• Try to hold your left ankle if possible. Turn your body to the left and deepen the twist as much as you can.
• Place your left arm over your back and turn your head over your left shoulder. Stay here for a few minutes and go back to your original position slowly.
Is Ardha Matsyendrasana good for diabetes?
Ardha Matsyendrasana, or the Fish Pose, has shown potential benefits for individuals with diabetes, as studies have indicated a reduction in blood sugar levels in participants with type 2 diabetes. However, you must pair it with medication as prescribed by your doctor to ensure complete efficacy.
How many times should I do Ardha Matsyendrasana?
While it is generally considered safe to perform the pose once a day, it is best to consult a yoga teacher or expert. They can evaluate your physical prowess and suggest a frequency that will suit you.
