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Ardha Matsyendrasana

Ardha Half Spinal Twist Matsyendrasana by Adam Bornstein Dissolve backaches, energy knots, and emotional stagnation with this potent purifying .

Ardha Matsyendrasana – the Half Spinal Twist – is an excellent asana that has repercussions on all aspects of your being. Physically, this asana dissolves backaches as muscle tension is squeezed out. The intervertebral discs receive a squeeze and soak massage that enables them to remain full and plump (which is important if the discs are to do their job of cushioning and allowing movement between the vertebrae). Blockages in your energy channels can be released giving you a direct experience of flow. Negative emotional patterns can be nudged from the subconscious and out into the light of day to be dissolved. This pose has the potential to affect a shifting of our habitual perspective on life. New clarity and inspiration are some of the inherent benefits of this asana. This is one of the poses that is named after a great yogi. (Lord of Fish, from matsya – fish, and indra – lord) lived sometime between the fifth and tenth century AD. There is a great story where Shiva was explaining yoga to his consort Parvati on an island. A fish, remaining motionless by the water's edge, heard all about the mysteries of yoga. Shiva, realising that the fish had overheard him, sprinkled water on the fish, which instantly turned it into the divine form of Matsyendra, who then went on to spread the knowledge of yoga. He is traditionally credited with being the first human teacher of . He and his most well known disciple Goraksha are considered to be great masters and the originators of hatha yoga.

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Half Spinal Twist

It is good to reflect on the mythology of yoga that you look at an illustrated anatomy as well as its deeply spiritual traditions. It Main benefits of book to assist you to visualise the workings gives our practice meaning, intention, and Ardha Matsyendrasana of your own spine. integrity. As we practise with a balance of – the Half Spinal Twist As you age, the intervertebral discs change self-effort and receptivity we link in with a • Dissolves tension in the spinal muscles. their shape. Because of this, if you are potent continuous tradition that has the • Provides re-hydration to the intervertebral starting yoga in your later years be conscious power to transform us. Take the time to discs by a squeeze and soak process. that your spine will be different from that of pause before beginning your practice. Feel a • Can assist in healing a bulging disc a younger person. The compressional turning inward of your mind and bow your (not recommended for acute conditions). strength of the lumbar vertebrae in most 60- head down, letting go of the ego. Closing 70 year olds is only half that in 20-30 year your eyes, feel that you are, within your own • Encourages good posture. olds. In addition, the blood supply to the being, carrying forth the ancient tradition of • Strengthens the respiratory diaphragm intervertebral discs diminishes. It is yoga. Each breath, each movement, when and encourages a larger breath capacity. important that the discs be full of fluid to practised with remembrance of this truth • Provides a deep massage to the keep the vertebrae separated and cushioned. undeniably brings us into relationship with abdominal organs of digestion, By a squeeze and soak process that occurs this eternal, changeless reality. assimilation, and elimination, improving during and after twists the discs take up their functions. When practised mindfully, Ardha fluid from surrounding tissues. When you Matsyendrasana causes the spine to ascend • Inspires a meditative mind. move into and hold a twisting asana, the from earth to sky. The yogi is given the • Brings awareness to the heart centre discs are compressed. Their fluids are opportunity to become a conduit and its qualities of compassion and dispersed into the surrounding tissues. As interfacing between the expansion and fearless love. you release out of the pose the discs re- inspiration of the heavens and the rooted Contraindications imbibe fluid. This action is akin to the action groundedness of the earth. This has the • Inflamed, painful stage of disc herniation. of a sponge. When it is squeezed water is potential to ground our inner realisations pushed out; when it relaxes it sucks in water • Sacroiliac joint injuries (sprained ligaments). into our actions. We become able to live into its fibres. more truthfully, communicate with clarity, • Third trimester of pregnancy. Along with the discs, the facet joints allow and see the preciousness of all life on this Cautions movement between the individual planet. This, I feel, is the next step for those • Be aware of any pain in the inner knees vertebrae. They are synovial joints and are who are ready to spread yoga into all when practising. Adjust as necessary. important to keep healthy, especially in aspects of life. Yoga becomes more than a • Do not force the twist with arm strength. regard to the aging process. If the discs lifestyle, it becomes life itself. As we move • Maintain a lengthened spine as you move degenerate, the facet joints will be asked to beyond compartmentalisation we naturally into, hold, and exit the pose. take the extra load and their natural gliding and consciously carry with us that which is capabilities may turn into a grinding action. not affected by the little dramas that are inherent in duality. Rather than becoming your present experience before reaching The lumbar spine bends relatively easily aloof to the suffering of others, we are able, for your next step. Yoga is about self- in forward bending and back bending. It slowly but surely, to feel more compassion discovery; it is not about getting to your has some ability to side bend, but its ability both for ourselves and for all beings. goal as quickly as possible. With each to rotate is somewhat restricted by the breath, feel your connection to this very orientation of the facet joints. The thoracic I invite you to establish this inner moment, until each and every breath and spine is more able to rotate, while the connection from the very beginning of experience is like a string of pearls, each cervical spine has the most freedom in your yoga journey. Allow the breath to be connected together in an unbroken chain rotating. Because of this, it will be your guide, drawing you within. As the of awareness. important not to force the lumbar spine mind slows down feel the doors to your into excess rotation. A gentle rotation in inner reality open. This is not a sleepy To become more flexible takes consistent the lower back is fine, but remember to subconscious state; rather it is alive with and patient practise. Avoid any tendency to focus most of the twist into the middle vibrancy and awareness. tear the bud open to reveal the flower. Let the petals slowly unfurl at the right time, in back. Do not lead the twist with neck Guidelines for practice the right way. If you surrender to this rotation as you may damage the sensitive If you are new to yoga practice, please do process your body will reward you with tissues. Rather, let the head turn in yourself a favour and develop healthy many years of joyful yoga practice. response to the ribcage rotating. habits from the beginning. Avoid using arm Yoga has been shown to preserve spinal strength to force your way into a pose. This There are different variations of this strength and flexibility. Look around and is true especially for twists, as excess torque classic pose, making it accessible for any notice those individuals who have been can create injuries that may take years to level of practitioner. As in all twists, it is dedicated to yoga for a long time. Do you heal. Go slow; learn to listen to your body’s essential to maintain length in the spinal observe something about them? In general, feedback; stop at the first experience of column as we move into and hold the I have found that long-term practitioners stretch. As you exhale, if the body releases, asana. We want to create as much space in have good posture even in their later years. then you may go further into the pose. and around the spine as possible. Proper alignment in yoga can go a Remember that progress in yoga is Anatomy of movement long way in protecting the spinal structures directional. You need to move forward one It is helpful if you have a basic and allow us to age gracefully, with step at a time. Take the space to digest understanding of the spine. I recommend freedom of movement and spinal integrity.

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It is important to begin our understanding of twisting poses from a supine position. With the spine supported by the floor, its length will be maintained during the rotation of the spine. This is the most important aspect of the twisting asanas – maintaining spinal axial extension.

<3. Correct way of preparing for the pose> • From a seated position, bring the left heel next to the right hip and release the knee towards the floor. • Bend the right knee and either place the sole of the foot to the inside of the left knee or cross the foot over to the outside of the left knee. <1. A preparatory practice: Jathara Parvittasana • Interlace the hands on the – the Revolving Belly Pose> upraised knee. You are now • Lie down on your back. Bend your knees and place the feet on in the correct starting the floor. As you exhale press your lumbar spine towards the position shown in photo 3. floor and draw the right knee to the chest. As you exhale, feel the bones move down into the floor. • Interlace your hands on top of the knee. Exhale and draw the • As you inhale rock up onto the sitting bones, moving the lumbar knee into your chest. Slide your left leg straight along the floor. gently forward. Feel the kidney area ascending upward as the Place the right foot on top of the left thigh. spine vertically lifts upward. Take the inhaling axial extension all • Press your hands into the floor alongside the hips and slide the the way to the crown of the head. pelvis over towards the right. You are now on the left outer hip. • Maintain this upward sweeping from earth to head, and as you Spread your right arm to the right side and bring your left hand exhale release the shoulders down from the ears. to the right knee. • Imprint this inner experience of spinal axial extension. • Inhale, and as you exhale guide the right knee over towards the This is an important beginning for the safe and effective practise floor on the left side. Place a bolster under the knee if it is of Ardha Matsyendrasana. floating in space. • Gently turn the head toward the right, looking down the right arm. • Breathe diaphragmatically, feeling the movement of the belly as you inhale and exhale. Bring your awareness to the turning of the belly, up through the ribcage, and out through the right arm. <4. Moving into the pose> Feel how the floor is fully supporting your long spine. Take 5-10 • With the right knee breaths before repeating on the other side. upraised, take your left inner elbow to the front of <2. Incorrect way of the knee. Draw the knee in preparing for the pose> towards the left chest to begin your rotation. This is an illustration of how • As you inhale, lift the right you do not want to prepare arm up to vertical, to enter the pose. Notice the extending a line of energy slumped over spine. The spine to the fingertips. At the will be compressed anteriorly, same time draw the right that is, towards the front. hip downward towards the Twisting from this position floor. Feel the right will create uneven waistline and spine compression in the spine, lengthen. which may create or exacerbate spinal imbalance.

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Half Spinal Twist

<5. Using props> <7. Variation 2 – for more advanced • From the basic starting students. Front view> position of photo 3, an option is to sit up on a • Following the folded blanket. This will instructions for variation assist in tilting the pelvic 1, lift the left elbow up, point the fingers down rim slightly forward to and slide the hand maintain the natural through the space curves of the spine. between the right calf • The hand that comes and thigh. The back of behind the back will be your left hand will emerge on the upper left thigh. placed on a block. This will help in keeping the spine vertical as • Wrap the right hand behind you, sliding the back of the hand well as maintaining the shoulders on a level plane. across the lumbar spine towards the left. • See if you can clasp the hands together, or use a belt to span the <6. Variation 1> gap between the hands. • Following the directions • The left hand will take hold of the right hand or perhaps the in photo 4, exhale and right wrist. place your hand on the • The next step will be to reestablish your spinal length. As the floor behind you. lumbar spine makes contact with the arm behind it, inhale and • Reestablish your spinal lift the spine smoothly upward from sitting bones through the length as you inhale, centre of the heart and up through the crown of the head. from sitting bones • As you exhale, release into the twist. evenly up through the • Hold for up to 12 breaths, then very slowly release from the crown of the head. pose. Visualise the discs soaking up fresh blood and nutrients. • As you exhale, soften Pause, facing the front before repeating on the other side. into your rotation, quietly spiralling upward and to the right at the same time. <8. Variation 2. • To assist your revolving to the side, gently squeeze the belly in Back view> towards the spine as you complete your exhalation. This photo shows how the • As you inhale, relax the belly, feeling the rotation move hands might be clasped diagonally across the belly, through the right chest all the way to behind the back in the the right shoulder. more advanced variation. • Take a few breaths with self-awareness. Do not be aggressive or in a hurry to achieve the finished pose. • Come out slowly on an exhaling breath. Pause before practising on the other side.

• This photo illustrates two important points - • Observe the position of the pelvis in this spinal extension, and proper placement of photo. Notice that the right hip and the pelvis for individuals with sensitive buttock are placed further back than the sacroiliac joints. left side. This is done to avoid placing • Placing the thumb at the sternum with torque on the sacroiliac joints as you fingers pointing up assists in extension of rotate. If you walk back the hip you are the thoracic spine. This technique will be twisting toward, then the sacrum and especially helpful for those students with pelvis are turning in the same direction as a rounded middle spine. As you inhale the rest of the spine. If the pelvis is not the thumb presses in and lifts up at the positioned as mentioned above, then the same time. sacrum can become forcefully stressed as the spine rotates. This may over-stretch the supportive ligaments of the sacroiliac joint, causing destabilisation.

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Conclusion The benefits of this pose are varied and all serve to purify, harmonise, and uplift your body, energy, and consciousness. Just as the twisting poses help you to let go of physical tensions, they can also help you release negative mental/emotional patterns. As you practise Ardha Matsyendrasana, feel that with every inhalation you are opening up and revealing subtle blocks in your mental/emotional makeup. With every exhalation visualise that you are unravelling and releasing the knots. Allow the exhalations to dissipate mental rigidity and resistance to change. You may notice that you begin to feel more space and clarity within your mind. Take this newfound freedom out into all aspects of your life. Whilst in the pose, feel that life force is being directed up your spine from the pelvic floor to the heart. Open the door of the heart and allow it to be filled with this rising vibrant energy. Every • After practising on your second side and pausing for a few inhalation influences this vital fluid force upward from the perineum breaths, bring the feet out in front, hip-width apart. The knees to the heart. Let the exhalation remind you to soften and receive. will be the same distance apart as the feet. As you transition out of the pose and sit in the silence, allow this • Lean back into the hands, scoop the tailbone under, inhale and expansive love force to permeate outward from the heart through lift the sacrum off the floor. all the layers of your being. Become saturated with this all- • Dynamically lengthen the tailbone towards the back of the knees pervasive healing power until every cell, every thought, every as you lift the pelvis. Look down towards the pelvis as you press action is an expression of the purity of unconditional love. the feet and hands into the floor to support your lift. • You can hold here and breathe or rise up and down a few times Adam Bornstein and his partner Nila are the directors of Radiant Light using the breath to initiate the movement. Yoga. They offer classes, workshops, retreats and teacher training on the • When you are finished, sit up or lie back on the floor to digest Sunshine Coast of Queensland. They can be reached at (07) 5472 7538 and absorb the experience. or [email protected] www.radiantlightyoga.com

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