sandeyeRoutine additives & alterations: Ardha Matsyendrasana & Matsyendrasana
February 11th 2008 19:08
I find most written instruction for the Spinal Twist confusing, and performing the regular version too complicated and uncomfortable. It seems to be a mass of inconveniently placed limbs and of no advantage to my personal routine. I therefore prefer to use the pregnancy version and/or sometimes the standing version.
To perform Ardha Matsyendrasana, kneel on the floor sitting on your heels, and then slip sideways to sit to the right side of your feet. Maintaining an erect spine, place your left leg to the other side of the right, the foot next to the opposing leg. Next, extend your arms out horizontally to the sides and twist leftwards before lowering your right hand to hold your left foot. The left hand should be positioned behind you on the ground. From this position, twist as far left as possible whilst exhaling and hold whilst looking over the left shoulder. Hold and release 2-3 times. Repeat the posture, trading left with right.
For Matsyendrasana, place your left foot in the position of Half-Lotus and then move the right leg over the left, so that the foot is positioned close to your opposing knee. Your left hand crosses over the right knee and should hold either the left foot or left ankle. You should then twist to the right, holding for a few breaths and twisting deeper on each exhalation. Repeat with the left/right traded.
There are several variations concerning where to place your hands and legs whilst twisting. I have also mentioned the pregnancy/standing version in my personal routine postings.
One further variation is for those in the advanced years or poor health/suppleness. Sit on the ground with your legs out straight in front of you. Leaving the left leg extended, ease the right foot across to the ground the other side of the left knee. Using the right hand on the floor for support, the left hand should connect to the right leg - preferably in the region of the ankle/lower calf. Twist gently to your right, leaning backwards slightly if needs be.
The proper time to include Matsyendrasana in your routine is after your forward/backward bending postures. Once again, I personally prefer to go with the feeling in my body rather than official instruction, so I perform the seated-pregnancy version after my eye exercises or neck warm-ups, and/or the standing version before my bends.
To perform Ardha Matsyendrasana, kneel on the floor sitting on your heels, and then slip sideways to sit to the right side of your feet. Maintaining an erect spine, place your left leg to the other side of the right, the foot next to the opposing leg. Next, extend your arms out horizontally to the sides and twist leftwards before lowering your right hand to hold your left foot. The left hand should be positioned behind you on the ground. From this position, twist as far left as possible whilst exhaling and hold whilst looking over the left shoulder. Hold and release 2-3 times. Repeat the posture, trading left with right.
For Matsyendrasana, place your left foot in the position of Half-Lotus and then move the right leg over the left, so that the foot is positioned close to your opposing knee. Your left hand crosses over the right knee and should hold either the left foot or left ankle. You should then twist to the right, holding for a few breaths and twisting deeper on each exhalation. Repeat with the left/right traded.
There are several variations concerning where to place your hands and legs whilst twisting. I have also mentioned the pregnancy/standing version in my personal routine postings.
One further variation is for those in the advanced years or poor health/suppleness. Sit on the ground with your legs out straight in front of you. Leaving the left leg extended, ease the right foot across to the ground the other side of the left knee. Using the right hand on the floor for support, the left hand should connect to the right leg - preferably in the region of the ankle/lower calf. Twist gently to your right, leaning backwards slightly if needs be.
The proper time to include Matsyendrasana in your routine is after your forward/backward bending postures. Once again, I personally prefer to go with the feeling in my body rather than official instruction, so I perform the seated-pregnancy version after my eye exercises or neck warm-ups, and/or the standing version before my bends.
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