SECOND CONNECTIVE SECTION

Ardha Matsyendrasana

POSTURE DEDICATED TO MATSYENDRANATH,

HALF-VERSION

Drishti Side

OVERVIEW: Ardha Matsyendrasana is an easy version of a difficult posture that occurs in the Advanced A Series. Its purpose here is not to challenge the yogi but to connect and separate¹⁸ the backbends from the leg-behind-head postures and to create some nonintensive downtime before the next difficult posture is undertaken.

Ardha Matsyendrasaana

CONTRAINDICATION: If you have scoliosis you will notice that twisting in one direction is easier than the other. The angles of the facet joints mean that rotation will accompany the lateral curve of a scoliosis, the whole spine forming a spiral that adds immense strength to an otherwise stressed structure. Rather than twist to the end range of your predominately flexible side, work only on increasing flexibility on the side with less rotation to inspire a better balance. In other words, take care to not drive yourself deeper into your tendency, but rather aim at counteracting it.

Vinyasa Count

Vinyasa Seven

Inhaling, jump through to Dandasana.

Vinyasa Eight

Exhaling, bend both legs, lifting the knees off the floor. Place the left foot outside of the right buttock and the left knee on the floor in front of you, so that your knee points straight ahead. Draw the right hip back, unsquaring the hips, as when attempting to bring both hip joints in line with the left knee. Point (plantar flex) your left foot and keep the toes close to your right buttock. Do not assist the balancing in the posture by flexing (dorsi flexing) this foot. Place the right foot outside of your left thigh with the knee pointing up to the ceiling.

Twist to the right, and place your left shoulder outside of your right knee. Take the inside of your right foot and the big toe with your left hand. Rotate your humerus (arm bone) internally so that the elbow faces outward, away from your leg. If you have the crease of your elbow facing outward, pressure will be added to your elbow, tending to hyperextend it.

Reach around your back with your right arm and take hold of your left thigh. Draw the right sit bone down toward the floor and continue to twist as you breathe. Draw your shoulder blades down your back as you lift your heart and the back of your head up to the ceiling.

Bring the back of your head in line with your spine; don’t let your chin jut forward.

Let your spine grow long by reaching the top of your head and your sit bones in opposite directions. Use the strength of your arms to move deeper into the twist.

Gaze over your right shoulder and take five breaths.

ACTIVE RELEASE TECHNIQUE: We employ the same technique as in Bharadvajasana. Engage your trunk muscles gently in a secondary effort, as if you were trying to get out of the twist, but counteract this with an even stronger primary effort of your arms. Your trunk muscles will eccentrically lengthen and you will be able to work deeper into the twist.

Exhaling, swing around and place your hands down on either side, ready to lift off. Again, you may jump straight out of the posture or transit through Dandasana, attempting to clear the floor with your feet.

Vinyasa Nine

Inhaling, press up into an arm balance and hover there for the remainder of the inhalation.

Vinyasa Ten

Exhaling, float back into Chaturanga Dandasana.

Vinyasa Eleven

Inhale into Upward Dog.

Vinyasa Twelve

Exhale into Downward Dog.

Vinyasas Thirteen to Eighteen

Repeat Ardha Matsyendrasana on the left side.

18 Only what is separate can be connected. The embracing and thus resolving of paradoxes such as this is an integral part of yoga.