05 November, 2008

Ardh matsyendra asana



In my previous post, I have demonstrated a video for Ardh matsyendra asana. or the Half Spinal Twist Pose

Due to the repetitive strain caused by cyclical exercises such as walking, jogging, biking and spinning, as well as due to the unnatural act of long duration sitting, many people suffer piriformis syndrome. My clients often complain of a nagging ache under the glutes and even pins and needles associated with sciatica.

The piriformis originates in the sacral spine and attaches to the greater trochanter – that large boney “can-opener” where your femur attaches to your pelvis on your hip. The sciatic nerve runs underneath it, though in 15% of the population it runs through the piriformis. So, when you strain the piriformis, you can impinge the sciatic nerve. A strained piriformis muscle can irritate the sciatic nerve. This causes pain underneath the glute often refers down the back of the thigh and/or into the lower back, called sciatica.

The piriformis muscle assists in the abduction and laterally rotation of the thigh. For example, you can experience the action of the right piriformis muscle, by balancing on the left foot, and moving the right leg directly sideways away from the body, then rotating the right leg so that the toes point towards the ceiling. Strain causes a “turn-out” of the foot so that the toes no longer point forward directly in front of the heel, which is one of the tell-tale signs that I look for in my poise analysis of new athletes.

The conventional gluteal stretch often only addresses superficial tension, and athletes never get deep enough to contract-relax the piriformis muscle. I have found that using Half Spinal Twisting Pose perfect for inhibiting the glute from action so that we can actually get deep enough to release the piriformis.

Ardha means half. Matsyendra is one of many Siddhas or masters who where accomplished Yogis mentioned in the medieval Yoga text the Hatha-Yoga-Pradipika.

This posture posture is traditionally called the Spinal Twist because the spinal column is twisted gently.

"Keeping the abdominal region at ease like the back, bending the left leg, place it on the right thigh; then place on this the elbow of the right hand, and place the face on the palm of the right hand, and fix the gaize between the eye-brows. This is called Matsyendra-posture."

The Half Spinal Twist Pose (Ardha-matsyendra-asana) Instruction:

1 Sit in any comfortable cross-legged position.
2 Straighten the legs out in front. Bend the left knee and bring the heel of the right foot close to the left hip.



3 Inhale and bend the right knee upward and place the right foot flat on the floor to the left of the left leg with the ankle touching the left hip.



4. Raise the left hand up overhead.



5. While turning the spine to the right straighten the left arm bringing it around to the outside of the right knee and grasp the right foot with the left hand.





6. Turn your head as far as possible to the right and look back across your shoulder. Bend the right arm behind your back. Keep your spine, neck and head aligned and continue to exert effort at turning to the right.





7. Now here come the challenge. Take the left hand (which was earlier holding the right ankle) down under the right knee and try to grab hold of your right hand (which is already behind). This causes more spinal twist and fingers of bothe hands are interlocked behind.





8. Repeat the posture the other side by reversing directions 2-6.







Benefits:-

The twist benefits the adrenal glands, kidneys, liver and spleen.

It is very helpful for asthma, indigestion, constipation, and obesity.

This exercise strengthens the spine and deep muscles. They are also made flexible. It corrects stooping shoulders, a bent back, and defective posture.

This is the only asana which twists the spine. The other asanas stretch the spine in the flexion (forwards) and extension (backwards). The twist completes the stretching of the spine so that now every muscle and ligament of the back and neck has been stretched in all directions.

The Half Spinal Twist is one of the best Yoga postures for cultivating flexibility and strength in the spine. It sooths stiff necks and upper back tension caused by stress, poor posture, or prolonged periods of sitting in one position.

The alternating compression and release of the abdominal region flushes this area with blood and massages the internal organs. Muscles of the stomach and hips are also toned from repeated practice of the Half Spinal Twist.

The posture can be held for as long as you are comfortable.

33 comments:

  1. I wonder if I am limber enough to do this.
    I love your socks :-D

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  2. Agnes. Try it. I am sure, you will do it. Yeah I like these socks too. One of my favorite accessory is socks. :)

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  3. it was technical stuff for me...

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  4. and i tried .. my mom was like, what happened to you.. and then she came forward and said, ok, you are exercising...

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  5. @ Chriz. so finallly could you do the technical stuff? was your mom impressed?

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  6. hey! i got your link from agnes. she is a blogger, too. she recommended that i visit your site since I am thinking of working out. :) you take care! i will sure follow your blog. i will link you up! :)

    jules

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  7. @ jules. That is very sweet of agnes. You are welcome.

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  8. awesome post...you are sure very flexible and active (online as well)....good stuff

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  9. @ achal. Take a bow. coming from you, it means a lot to me.

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  10. well have to say i am trying this from long time and some times i am succed in doin it...ur explanation is too good in each pic..:)...

    urs..hemu..

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  11. @ Hemu Try try again till you succeed.

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  12. only if you were baba ramdev or baba ramdev was gorgeous as you, not only india but the entire world would have taken up yoga religiously.

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  13. @ anonymous..not a good idea. then I would be called MAA KIRAN. not exciting.

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  14. wow ur doing a real great service to all thru this blog! Wonderful Yoga steps here...and u look really great!

    I did Yoga long time ago...I really felt good doing it.

    Keshi.

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  15. @ Keshi. Thanks Keshi. Start doing yoga again. It helps to uplift your mood too.

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  16. You'd be proud of me, Kiran, I did the twist! Yay!!

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  17. yeahhhhh agnes. I am so proud of you. way to go...keep it up...yippieeee

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  18. kiraaaaaaaaaan!! gimme ur socks!! :P

    on a serious note..temme wht to do abt my jelly-like paunch!! plzzz :D

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  19. trinaa. u also like the socks? cute no?
    I have done so many posts in the past about abdominal exercises and even videos. do check them out. they surely would help you.

    http://dreamfit.blogspot.com/search/label/abdominal%20exercises

    http://dreamfit.blogspot.com/search/label/abdominal%20workout

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  20. you are welcome Trinaa. But right now focus on exams and do the exercise bit later. Do well in exams.

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  21. yes I know...I should get back on track with my Yoga classes...Im feeling so lazy these days :):)

    but looking at ur pics I so wanna do it all over again! ur the inspiration.

    Keshi.

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  22. Hi,Kiran-just dropping in via your link in Keshi's blog..and,let me say,it's a delight- quite a unique idea-to acquaint people with yoga...this asana looks a bit tough-but,will try it!!:)

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  23. @ amitl. do try it. let me know how it went.

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  24. niice post...yoga..excels...
    thanx for the post dear...got cool tips from it

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  25. i thought u have a new post. :) please continue writing. :)

    my muscles are aching due weight-lifting :( its my second day yesterday :) Hopefully I will be able to attend training later tonight :(

    u take care! :0 do u have any yoga exercises for aching muscles or shall I just let the pain subside?

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  26. @ jules. would be posting a new post soon dear. the muscle pain you are experiencing is called DOMS- delayed onset muscle soreness. read about it here

    http://dreamfit.blogspot.com/search/label/DOMS

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  27. thanks for the link. will read it. :)

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  28. @ jules. you are welcome. let me know of any more questions. Lots have been already written in earlier posts and you can look through labels on the right.

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