There was once a famous Yogi called Matsyendranath. He was also called Machhandernath. This asana which he practised during his Yog Sadhan, is named as Matsyendr asana. Ardhamatsyendrasana is the simplified form of Matsyendrasan. Therefore, the name of this asana, is Ardha-Matsyendrasana(Half Lord of the Fishes Pose).

Technique:

Sit on a blanket or carpet. Stretch your legs forward. Lift the left leg bending it at the knee-joint. The left foot should go below the right thigh. Now by bending the left knee press the left heel on the perenium or put it on the right side of the buttock taking it out below the right leg. Lift the right leg a little. Bend the knee, keep it erect at the left side of the left thigh taking it towards the left side. Now draw the stomach in by exhaling and keep it so. After this, press the right knee-joint with the right hand, bend it towards the left side. Turn the waist and stomach towards the right side and then put the left arm on the right side of the right knee. Now hold the right heel with the left hand. Turn the neck and head towards the right direction. Hold the left thigh with the right hand and take it back. Your right toe, knee, left shoulder, chin and right shoulder should be in line. This is the final stage of the Ardha-Matsyendrasan. Do this asana by altering the hand and leg. In the beginning doing it for few seconds is enough. You can do it for 30 seconds by increasing the time gradually. You can increase it up to 2/3 minutes but by breathing normally.

Note:

1. This is one of the difficult asanas. It requires a lot of practice and patience to master it. Once it is mastered it proves very beneficial.
2. Turn the waist in the same way as is done while squeezing the wet clothes.
3. In the beginning if you cannot hold the toes of right foot, you should turn the waist keeping both palms on the ground. (See picture 18/5). Attempts at holding the toes of the right foot should be slowly continued.

There is one difference between Ardha-Matsyendrasana and Mat-syendrasana i.e. in Ardha-Matsyendrasana the left heel is put near the perineum or at the right side of the left buttock. In Matsyendrasana, the heel and toes of the left foot are placed at the base of the right thigh. Matsyendrasana is one of the most difficult asanas. To master it first practice Ardha-Matsyendrasan.

Benefits:

The whole spinal column becomes healthy and flexible by doing this asana. All back pains vanish. The blood circulation improves. The digestive process improves. The lower portion (below the navel region), chiefly foot, waist, stomach, neck and back are made flexible by this Asan. All diseases of the stomach are cured. This strengthens all the bones, veins, tendons of the body. It is very beneficial in cases of diabetes and diseases of intestines.