Half Spinal Twist Pose – Variation II

Ardha Matsyendrāsana II is a seated spinal twist that deepens internal awareness, detoxifies abdominal organs, and energizes the spine. A modern evolution of the classic Ardha Matsyendrāsana, this posture enhances spinal mobility and gut function while challenging focus and flexibility.

🧭 Name and Meaning

Named after the great sage Matsyendra, this pose honors inner purification and the awakening of kuṇḍalinī energy. This variation explores an extended-leg twist, deepening spinal access and attention.

📜 Scriptural Reference

This specific variation is not found in classical texts. However, it is documented and taught in:

• Light on Yoga by B.K.S. Iyengar
• Yoga Mala by Pattabhi Jois
• The Heart of Yoga by T.K.V. Desikachar

These modern authorities evolved the pose from classical twisting forms and aligned it with therapeutic and structural goals of yoga.

🧎 Step-by-Step Instructions

📌 Preparation

Sit on a yoga mat with legs extended in Daṇḍāsana (Plank Pose). Keep the spine long and shoulders relaxed.

1️⃣ Bend the Right Knee

• Fold your right leg, bringing the right foot to the outside of your left thigh.
• The sole should be flat on the floor, toes pointing forward.

2️⃣ Keep the Left Leg Straight

• Your left leg remains extended straight in front of you.
• Flex the left foot (toes pointing upward) and ground the back of the leg into the mat.

3️⃣ Align the Spine and Hips

• Sit tall. Press both sitting bones down.
• Do not let the bent leg pull the pelvis off center — ensure even grounding.

4️⃣ Twist Toward the Bent Knee

• Inhale and lift the spine.
• Exhale and twist to the right, bringing your left arm across the right knee.

5️⃣ Hand Positions (Two Options)

• Either: Hook the left elbow outside the right knee and keep palm open, fingers pointing upward
• Or: Hug the knee with the left arm if flexibility is limited

6️⃣ Support with the Back Hand

• Place the right hand behind the back for support, close to the base of the spine.

7️⃣ Deepen the Twist Gently

• With each inhalation, lengthen the spine.
• With each exhalation, twist gently deeper, without strain.

8️⃣ Eyes and Breath

• Gaze over the right shoulder, or keep the neck neutral.
• Breathe deeply through the nose for 5–10 slow breaths.

9️⃣ Release and Repeat on the Other Side

• Inhale to come out of the pose.
• Rest briefly, then repeat on the other side.

🧘 Synchronization with Breath

⚡ Benefits

Textual/Authoritative Mentions

From Iyengar’s Light on Yoga, Ardha Matsyendrāsana II is said to:

• Tone the liver and spleen
• Activate digestion and increase appetite
• Preserve the elasticity of the spine and back muscles

🧩 Interpreted Practical Benefits

🚦 Contraindications

• Spinal injuries or herniated discs
• Pregnancy
• Recent abdominal surgery
• Severe sciatica or knee pain
• Vertigo or uncontrolled hypertension

🩺 Always consult a trained yoga therapist for modifications if you have any of the above.

🌿 Ayurvedic Connection

🔚 Summary Table