Far beyond just a spinal twist, Matsyendrāsana is a powerful stimulator of the digestive fire, purifier of nāḍīs, and an essential seat for prāṇāyāma. Ancient texts credit it with awakening kuṇḍalinī and slowing cellular decay.
In practical terms, this pose restores spinal mobility, massages abdominal organs, and balances metabolism. It’s particularly beneficial for managing blood sugar, liver health, and intestinal sluggishness.
🔹 Name & Meaning
Sanskrit: मत्स्येन्द्रासन (Matsyendrāsana)
Meaning: “Pose of Matsyendra,” honoring the yogi Matsyendrānātha, believed to have received Hatha Yoga’s secrets from Śiva.
Named after Matsyendra Nātha, founder of the Nātha lineage and guru of Gorakṣa Nātha
Literally: Matsyendra’s pose – signifying mastery and twist
Place the right foot at the base of the left thigh and the left foot near the outside of the right knee. Grasp the left foot with the right hand, pass the left arm behind the waist, and keep the body turned.
Matsyendrāsana kindles the digestive fire and destroys all diseases like a weapon; with practice, it awakens Kuṇḍalinī.
Gheraṇḍa Saṁhitā (Verse 2.22)
“Place the right foot at the base of the left thigh, then the left foot beyond the right knee, and twist to the left. This is Matsyendrāsana, which removes all diseases and kindles the gastric fire.”
Similar pose mechanics
Strong emphasis on digestive fire ()
Śiva Saṁhitā (Verse 3.96–98)
“This pose cleanses 72,000 nāḍīs, awakens kuṇḍalinī, and delays aging.”
Attributes deep pranic purification to the posture
🧭 Step-by-Step Instructions
1️⃣ Sit on the floor with both legs extended forward
Place your hands beside your hips.
Keep the back tall and straight like a pillar.
Breathe gently.
2️⃣ Bend your left leg and bring the heel toward the right hip
Pull your left foot under your right thigh.
Let the top of the left foot rest flat on the floor.
Sit evenly on both hips — you can shift slightly until you feel balanced.
3️⃣Now bend the right knee and place the right foot on the outside of the left thigh
The sole of the right foot should firmly touch the floor beside the left thigh.
Keep the right knee pointing upward.
Ensure your spine remains upright and not leaning back.
4️⃣ Wrap your left arm around the right knee
Hug the right knee close to your chest using your left arm.
If comfortable, try to place the left elbow outside the right knee for a deeper twist.
Keep the left hand pointing up or resting near the chest.
5️⃣ Place your right hand behind you on the floor
The fingers should point away from your body, supporting your upright posture.
Keep the right arm straight but relaxed.
Do not lean back into the hand.
6️⃣ Inhale deeply, lengthen your spine upward
Imagine growing taller from the crown of your head.
7️⃣ Exhale slowly, and gently twist your upper body to the right
Start the twist from the lower spine, moving upward.
Turn your head last, looking over the right shoulder.
Do not strain your neck or force the twist.
8️⃣ Breathe gently and hold the pose
Stay for 5–10 slow breaths, or about 20–30 seconds initially.
Focus on maintaining a tall spine and relaxed shoulders.
9️⃣ To release the pose
Inhale and slowly untwist your spine.
Return both legs to the front.
Rest briefly before repeating on the other side (switching leg positions and twisting to the left).
DISCLAIMER: The contents of this website are purely informative and educational and should not be considered medical advice. Please consult with a certified healthcare professional for advice.