Sue Ransom Yoga

There’s a delicious cleansing quality to the twists in yoga. Half lord of the fishes pose (ardha matsyendrasana  in Sanskrit) is a seated spinal twist, and I think it’s fair to say is more intense in general than standing or reclining twists. With its cleansing properties it can feel nourishing, deeply rejuvenating, and also relaxing…

Twisting deeply is not something to rush into in your yoga practice without thoroughly warming up. It can also be nice to do a succession of gentler twists before coming into this one scattered throughout your practice.

In dandasana, make sure you’re on your sit bones and your spine is tall – your spine has the most balanced rotation when it’s in neutral. Bend your right knee and place your right foot either beside your left knee on the right hand side, or take your right foot over to the left hand side of your left knee. Another option here regarding your leg placement is to then bend the left leg on the floor and bring the left foot around towards the right buttock. But if this makes you feel awkward and as though your sit bones aren’t level I would recommend keeping the left leg extended out.

Place your right palm behind you on the mat, as close as you can comfortably manage, in line with your spine if possible and mirroring it. Use your breath to elevate your spine as you inhale. This creates space in your spine for the rotation to take place. On an exhale think of working from the base of your spine up as you rotate around to the right. Place your left arm somewhere which works for you. You may want to hug your right knee with it. Depending on how far around you’ve moved your trunk and your proportions, it may feel good to place your left elbow against the outside of your right knee with your arm bent as shown, or even extending your arm so your hand rests on your left leg. (When you come to twist to the other side you’ll switch all the above around.)

Breathe and be here…

All parts of your trunk are contributing to this twist, getting into different layers of muscle. It’s a great asana for helping to keep your spine flexible and supple, and it stimulates the spinal nerves. There is a sneaky massaging of organs and a squeeze and release action that stimulates a fresh flow of fluids.

When you first arrive in the pose you could perhaps work in a little more. On the inhale press everything that’s in contact with your mat into it to elevate the spine, and as you exhale invite (but don’t force) your body to twist a little more. Make sure your spine stays tall – it’s an active pose. Depending on your arm position you could press your left elbow against the outside of your right knee with a little resistance to aid in the twist. But go careful. I don’t think it’s a great idea to use your arms as levers to force yourself into position. It can be interesting to go into the pose without using your arms so you keep your spine safe, and then place your arms once you’re there.

Have a pause between sides to absorb the asana. Notice any sensations in your body. In your mind. And pause again once you’ve completed the asana. What do you feel?

Enjoy…

Best to check with your health care professional before practicing yoga. I share yoga in beautiful Tasman Bay near Nelson, New Zealand. Please contact me for more information about weekly group sessions, private sessions, workshops and to book