Question

Explain the Procedure, Benefits, Precautions and Contraindications of Ardha Matsyendrasana.

Answer 1

Procedure:

1. Sit on the ground with legs stretched out.
2. Bend the left knee and place the left foot close to the right hip; the heel should touch the side of the hip and the left knee should rest on the ground.
3. Bend the right knee and place the right foot outside the left knee, pointing forward.
4. Place the left arm over the right knee and hold the right foot or ankle with the left hand.
5. Take the right arm behind and try to touch the waist; turn the head to the right and look behind.
6. Hold for 5–10 seconds, return and repeat on the other side. 

Benefits:

1. Stimulates the liver, spleen and pancreas.
2. Helps in digestive ailments.
3. Rejuvenates the nerves around the navel.
4. Strengthens the spine and back muscles.
5. Helps in diabetes mellitus and lower back pain.
6. Helps in cervical spondylitis, bronchitis, constipation, sinusitis and menstrual/urinary disorders.

Precautions: Keep the spine erect; twist gently; do not over-twist.

Contraindications: Peptic ulcer, hernia, severe arthritis; caution in sciatica or slipped disc; pregnancy.