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ARDHAMATSYENDRASANA
| Posture |
It
was Matsyendra rishi who designed and practiced this Asana,
and hence its name Masyendrasana. This Asana in its original
form is difficult to practice, therefore, it was simplified
which is called 'Ardha Matsyendrasana'. After sufficient practice
of this Asana, it becomes possible to practice Matsyendrasana. |
| Pre
position |
Sitting
Position. |
| Procedure |
- Bend
the left leg in the knee and place it on the other side
of the right knee.
- Bend
the right leg in the knee and fold it fully.
- Cross
the right hand over the left leg and hold its big toe.
- Turn
the shoulders and the neck to the left as much as possible.
Encircle the waist by the left hand keeping the palm inside
out. Turn the neck also to the left and continue smooth
breathing.
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| Position |
- While
taking the right hand over the knee of the left leg, keep
the right arm touching the standing knee of the left leg
and keep the downward part of the right hand parallel and
very close to the knee.
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The folded left leg is pressed by the right arm in order
to twist the trunk to the left. At this point do not try
to sit on the fold of the right leg.
- Keep
the folded right leg free.
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While twisting the trunk to the left, outstrech the chest.
Straighten the spinal column and the neck, and then turn
to the left as much as possible.
- This
twisting process is further enhanced by encircled left hand
round the waist.
- This
turning process is facilitated, if it is done with exhailing.
Once the final position is attained, the smooth breathing
should continue.
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| Releasing |
- Turn
the neck and the sight to the front.
- Restore
the hands to their place.
- Straighten
the right leg.
- Bring
the left leg to its place and take the sitting position.
Note:
Do this Asana by taking up the right leg with necessary
relevant changes in taking and releasing the Asana. |
| Duration |
In
whatever form this Asana is taken up, it should be maintained
for two minutes on each side. Then, try to have the ideal position
and stabilize it for two minutes. After a good deal of practice,
it can be kept for five minutes on each side. |
| Internal
Effects |
This
is the advanced stage of Vakrasana. Naturally, all the advantages
of that Asana are experienced more prominently in this Asana.
It has favourable effects on constipation and loss of appetite
and digestive system as a whole. |
| Precaution |
Maintaining
the Asana with bearable strain, it should be released as stated
above. Persons having spinal column complaints, should do this
Asana after consulting some Yoga Experts. |
Reference
Book:- Yoga Pravesh
Author :- Yogacharya
Vishwas Mandlik
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