Asana: Ardha Matsyendrasana
This asana is an of the few that carry the name of the Yogi that it has invented, the great Rishi Matsyendra. However the original position is very difficult and only accessible to the very advanced Yogis, so the average is only taught posture (ardha). Ardha Matsyendrasana explained following the text of the book I learn Yoga, of André Van Lysebeth. Run: Maria Ovando, Professor of the international school of Yoga. Photos: Thor Castro.
Here we offer you two most famous twist yoga variations. André Van Lysebeth in his book Learn Yoga explained further, classic, with both legs bent. Twisting of the trunk and the action is the same.
This asana should appear on all series of asanas; closes the series of push-ups to front and into back.
With arm serving lever, bring the left hand to the right leg extended and try to play the tibia, or, better yet, take your right foot. Torsion of the spine is emphasized by an impulse of the right arm, placed behind the back, with the hand resting on the ground. The torque part of the sacred to win progressively all the column, included the neck, by a rotation of the head.
Return slowly to the starting position in the reverse direction, and practice the posture on the other hand, folding, therefore, left leg.
During torsion the line of the shoulders is, as far as possible, parallel to the ground.
After a short time, the student will pass without difficulty the classical position, which does not differ from the position of high school but by the following details:
(a) the leg that was widespread is folded, in order to place the heel against the thigh.
(b) arm leaning on the floor behind the back links the waist, and the hand is touching the thigh.
In the final position, there to straighten the back well to emphasize the torque.
During all of the asana back remains passive: arms spin shoulders and the spine is twisted without resistance.
Not there are that make flickering it part bottom of the trunk: there is that remain sitting on the two buttocks during all the exercise.
The rotation, slow and progressive, is carried out in the time of exhalation.
Head rotates in last place and remains straight, with the Chin pretty straight.
It should be recalled that:
(to) the heel of the leg folded touch the perineum, while the knee remains in the soil.
(b) the two buttocks are supported on the carpet.
(c) the line of the shoulders is horizontal.
(d) the finger pick up the foot below the Arch of the plant.
(e) the knee is almost under the armpit.
(f) the hand of the arm that connects the waisted advances towards the groin and touches the thigh.
(g) the head is right and the gaze is directed as far as possible behind them.
Have insisted on the obligation of bend first the leg right, therefore of support the thigh right against the abdomen to press the colon. This asana increases the peristalsis intestinal and combat the constipation. It is to act in the sense of peristalsis which must first compress the right side of the abdomen.