Jun 24, 2011
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Ardha Matsyendrasana
Ardha Matsyendrasana (ARE-dah MOT-see-en-DRAHS-anna) English: ardha = half Matsyendra = king of the fish (matsya = fish indra = ruler), a legendary teacher of yoga
| Describe how the posture is performed |
Iyengar. B.K.S, 2001 page209-210 http://www.yogajournal.com/poses/485 |
| How long should the pose be held and why? | Approx. 30 seconds to 1 minute for beginners is an adequate amount of time in this pose to give a good squeeze and soak. Several minutes for intermediate to advanced students is fine as they are perhaps more flexible and their body is used to this action and its intensity. http://www.yogajournal.com/poses/485 |
| How many repetitions should be performed and why? | Once for each side of the body are adequate for this pose providing it is held for an adequate amount of time. A second repetition can be useful as the body’s muscle memory may make round 2 easier and this can provide a deeper stretch. |
| Describe necessary preparatory poses for the asana and why it is of benefit. | It is best to be somewhat warmed prior to commencing this twist to protect the neck and back muscles and also to achieve a deeper twist. Some good preparatory poses would be Ardo Mukha Svanasana (Downward facing dog) stretches out the necessary muscle groups, Uttanasana (standing forward bend) is a beneficial gentler pose as it also helps to lengthen the back. Utthita Trikonasana also stretches out the sides of the torso and is good in leading up to this pose. |
| Describe necessary counter poses for the asana (if any). Why are these important? | Twists providing they are performed evenly on both sides for the same duration are counter balancing and do not necessarily need any counter poses. Some forward bending can be nice to release the spine and offer further compression and space for the abdominal organs. Janu sirsasana (head-to-knee) or Paschimottanasana (intense stretch of the west) or Upavistha Konasana (seated wide angle pose) can be useful as they are all performed on the floor. One feels safe and nurtured coming forward into these poses after what can be intense for some and being on the floor they sequence well with this posture.
AYA notes, Twists, page 6& http://www.yogajournal.com/poses/485 |
| Describe contraindications and explain why they are contraindicated in the context of the pose. | Students who are pregnant should not practice this pose as soon as they know they are pregnant, as it places to much pressure on the uterus. People with back problems like slipped discs or herniated discs should avoid this posture alternative poses should be used depending on the injury. Other contraindications include any digestive issues like diarrhea, acid reflux etc. however Arda Matsyendrasana can relieve constipation as it stimulates and aids digestive function. When practicing Arda Matsyendrasana one should be careful not to force the neck by twisting it too far it is much better for the twist to occur through the back and for the neck not to be force to avoid injury. AYA notes, Twists, page 6 Kaminoff, Leslie, 2007, Yoga Anatomy, Human Kinetics, USA |
| Describe how the pose could be taught to a student less able | For a beginner or someone with physical ailments the pose can be revised. One can practice with one or both legs stretched out. If both legs are stretched out the hand that is not placed behind the buttocks/back presses against the outside of the corresponding leg to assist with the deepening of the stretch. A block can also be placed behind the student to assist. The pose could also be performed on a chair, one arm behind the back and the back of the other hand pressing against the outside of the leg to assist with leverage in the twist. |
| Describe how the pose could be taught to more advanced students | To bind in this pose certainly increases the stretch and deepens the twist, one could provide gentle adjustments to help a deepen the pose for more advanced students. More focus can be applied to the isolating muscle groups around the spine and the rotating of the torso and lengthening of the spine. Additionally, the pose could be held for longer. There are of course deeper twists also available to more advanced student such h as Marichyasana or revolved triangle pose. AYA notes, Twists, page 6 |
| What are the major joints working? | Spinal rotation, neutral extension. Top leg: deep hip flexion, adduction, internal rotation knee flexion. Bottom leg: moderate hip flexion, adduction, external rotation, knee flexion,. Front arm (stop signed): scapula in neutral, glenohumeral external rotation, slight abduction, and flexion moving toward extension, elbow flexion, wrist neutral extension,. Back arm: scapula neutral; glenohumeral external rotation, extension; elbow extension; wrist dorsiflexion.
Kaminoff, Leslie, 2007 page 96-97 |
| Describe the major muscles involved in the asana and briefly describe how they are working in the pose | |
| Major muscles being strengthened and contracted (YANG) are: | Major muscles being strengthened and contracted are: Muscles of the legs:
Abdominals:
Muscles of the arms: ·1 Triceps Brachii(medial, long & laterial head) anconeus(anterior)·1 Elbow flexors: biceps brachii, brachialis, brachioradialis, pronator teresWrist/hand Flexors: Carpi radialis, Palmaris longus, Carpi ulnaris, Digitorum superficialis Wrist/hand Extensors:Carpi radialis Longus, Carpi radialis brevis, Digitorum, Carpi Ulnaris Muscles of the neck, chest and shoulders:
Muscles of the neck, chest and shoulders: · Muscles of the anterior chest & shoulder: deltoid, pectoralis major & minor, internal & external intercostals · Muscles of the shoulder internal rotators: anterior deltoid, pectoralis major, latissimus dorsi, subscapularis · Muscles of the posterior neck: splenis capitus, trapezius and levator scapulae Muscles of the spine: · Thoracic spine flexors: rectus abdominis, obliquus externus abdominis, obliquus internus abdominis · Lumbar spine flexors: rectus abdominis, obliquus externus abdominis, obliquus internus abdominis, transverse abdominis · Erector spinae |
| Major muscles being stretched and lengthened (YIN)are: | Major muscles being stretched and lengthened are: Muscles of the legs:
Abdominals:
Muscles of the arms: ·1 Triceps Brachii(medial, long & laterial head) anconeus(anterior)·1 Elbow flexors: biceps brachii, brachialis, brachioradialis, pronator teres Wrist/hand Flexors: Carpi radialis, Palmaris longus, Carpi ulnaris, Digitorum superficialis Wrist/hand Extensors:Carpi radialis Longus, Carpi radialis brevis, Digitorum, Carpi Ulnaris Muscles of the neck, chest and shoulders:
Muscles of the neck, chest and shoulders: · Muscles of the anterior chest & shoulder: deltoid, pectoralis major & minor, internal & external intercostals · Muscles of the shoulder internal rotators: anterior deltoid, pectoralis major, latissimus dorsi, subscapularis · Muscles of the posterior neck: splenis capitus, trapezius and levator scapulae Muscles of the spine: · Thoracic spine flexors: rectus abdominis, obliquus externus abdominis, obliquus internus abdominis · Lumbar spine flexors: rectus abdominis, obliquus externus abdominis, obliquus internus abdominis, transverse abdominis · Erector spinae AYA-Muscular System 1, Neck, shoulders & chest, 2005, p.1-2. http://www.getbodysmart.com/ap/muscularsystem Kaminoff, Leslie, 2007 page 97-99 |
| Describe the benefits of the asana | |
| Skeletal | Space is created between the vertebrae and discs in the Spine with this twist. This lengthens the spine and can improve the posture. The twist creates space and a rotational release in the thoracic spine. The movement of the spinal cord promotes synovial fluid coating and lubricating the joints. The rotation separates the vertebrae slightly allowing the discs to soak up fresh blood. Dr Raman, Krishna, East west books, Chennai (Madras) 1998A matter of health Kaminoff, Leslie, 2007 page 97-99 http://www.getbodysmart.com/ap |
| Muscular | The muscles are stretched and contracted evenly on both sides providing the pose is mirrored. This allows for great balancing and strengthening of the Abdominal muscles, Latissimus dorsi, rectus abdominus, STM muscle, shoulder muscles and hamstrings. Therefore opening and creating space whilst also squeezing the organs of the abdominal and pelvic region. Twists keep your spinal joints, disks, ligaments, and muscles supple. So many muscles of the back are opened strengthened and lengthen in this pose, it is therefore is very good for encouraging a healthy posture. Dr Raman, Krishna, East west books, Chennai (Madras) 1998A matter of health http://www.yogajournal.com/practice/2790 |
| Lymphatic | The lymphatic system is able to drain in this pose. The pressure of the squeeze/soak on the diaphragm is also assisting the movement of lymphatic fluids, as the major lymphatic organs (the spleen & the thymus) are based around the thoracic spine area, behind the diaphragm. The twisting action is beneficial to releasing any toxins from the lymphatic system. |
| Cardiovascular | Arda Matsyendrasana opens the chest creating space in this asana. This assists in improving blood flow. The balancing effect created by twists in combination with controlled breathing increases Para-sympathetic dominance. Anxiety energetically sits at the heart, so a para-sympathetic state slows the heart rate and helps the person to relax the surrounding muscles of the heart and slow down the heart rate. |
| Digestion | Twists compress abdominal organs including the liver, digestive system, pancreas and kidneys. The compression bring fresh oxygenated blood to these organs, enhancing their function and helping to move waste through the digestive tract. The opposing stretch and opening that occurs creates space and helps muscles around these organs to relax and function is thereby enhanced. |
| Endocrine | Arda Matsyendrasana stimulates the endocrine system, particularly the abdominal organs. The pancreas is compressed and the gentle twist assists its function in hormone production and digestive enzymes. The ovaries also receive a good “squeeze and soak” through the compression teamed with a gentle twist. The chest is broadened in this pose helping to open up the thymus. Fresh oxygen carrying blood cells are delivered improving overall function to these areas. The bodies hormones are not depleted in the practice of yoga. Dr Raman, Krishna, East west books, Chennai (Madras) 1998A matter of health AYA notes, Asana Endocrine system, pages 1-8 |
| Nervous system | Twists are neutral in both creating heat and cooling simultaneously. They encourage us to harmonize our energies, and combined with breathing they encourage a para-sympathetic state of the nervous system. This can be extremely beneficial for people suffering from depression, anxiety and fatigue. The central nervous system is stimulated in that the spine vertebrae extend and open up allowing an increase of blood supply to all the tiny nerve endings along the spine assisting their function and the flow of blood and energy along the spinal column.
AYA notes, The nervous system, pages 1-8 |
| Energetic anatomy | Twisting are both heating (yang) and cooling (yin) and therefore can assist in creating balance between the inside and outside worlds. The more you relax into the twist on every out breath, the further the body can go. It is amazing how many extra inches can be found through totally letting go and releasing oneself into such a pose. Mental release (letting go) can also be encouraged through the compression of the digestive organs, which may assist with the digesting of experiences. The middle energy centers/ chakras are mostly impacted being the heart, solar plexus and sacral chakras. “The intense squeeze and soak” effect created through the internal organs pressurizing one side and stretching out another can perhaps assist with releasing any emotions sitting within these organs being impacted. For instance the liver (which really benefits from this in the winter “liver season”) could receive some rejuvenation and may release some repressed emotions such as fear, anger or insecurity. Things can bubble up to the surface where they can be consciously processed and released.” The same applies to the solar plexus where people tend to store “emotional baggage”. It is central in the body, our inner sun and can store a lot of psychic emotional excess. The twisting/compression/stretching of this area could assist in releasing emotions that are being stored at a cellular level and no longer serving us. The sacral chakra is relative to twists, its compression can improve the function of sexual organs and assist with related ailments and can potentially help unlock creative energies. |
