Pooma Matsyendrasana (full spinal twist pose) in yoga is a part of the advanced group of asanas mentioned in the book “Asana Pranayama Mudra Bandha” by Swami Satyananda Saraswati that are designed to further improve the health of a person who is already very healthy.
How to do Poorna Matsyendrasana – Full Spinal Twist Pose In Yoga
- Sit on the floor with the legs stretched forward.
- Relax the whole body.
- Place the right foot on the left thigh as near to the 0waist as comfortably, as in ardha padmasana.The right foot should press against the abdomen with the right knee remaining on the floor.
- Bend the left knee and place the foot on the outside ofthe right knee with the sole on the floor.
- Twist the body to the left, bringing the right armpit against the outside of the left knee and reach down to grasp the left ankle or toe with the right hand.
- Try to keep the head and spine straight.
- The right arm should eventually be straight and in line with the left calf.
- Place the left arm behind the back and try to touch the right heel with the hand. Be careful not to strain the body in any way by either twisting the trunk more than its flexibility will allow or by placing the leg, in ardha padmasana, higher than it is able to go naturally.
- Using the right arm as a lever, gently twist the trunk further to the left.
- Finally, twist the head to the left.
- This is the final position.
- Maintain the pose for as long as is comfortable.
- Slowly return to the forward position, release the limbs and relax.
- Repeat the same process with the legs reversed and twist in the opposite direction.
- After twisting to each side, stretch the legs forward and relax in shavasana.
Breathing pattern while doing Poorna Matsyendrasana (Full Spinal Twist)
- Exhale as the body twists.
- Breathe normally in the final position.
- Inhale while returning to the forward facing pose.
Sequence of doing Poorna Matsyendrasana (Full Spinal Twist)
- Only when padmasana and ardha matsyendrasana are mastered should this asana be attempted.
Poorna Matsyendrasana (Full Spinal Twist) Benefits
- This asana simultaneously stretches the muscles on one side of the back and abdomen while contracting the muscles on the other side.
- It tones the nerves of the spine, makes the back muscles supple, relieves lumbago and muscular spasms, and reduces the tendency of adjoining vertebrae to develop inflammatory problems and calcium deposits.
- It massages the abdominal organs, alleviating digestive ailments. It regulates the secretions of the adrenal gland, liver and pancreas, and is beneficial for the kidneys.
Precautions while doing Poorna Matsyendrasana (Full Spinal Twist)
- People suffering from peptic ulcer, hernia or hyperthyroidism should not practise this pose.
- People with sciatica or slipped disc should not practise it.
Advanced Yoga Poses Series
Advanced yoga poses take your yoga practice to the next level. If you’ve perfected beginner, and intermediate yoga poses, you can explore advanced yoga poses. The advanced poses should not be attempted unless the body is very flexible. Poorna Matsyendrasana – Full Spinal Twist Pose In Yoga is one of the yoga poses classified as advanced yoga poses.
Advanced Yoga Poses and perfecting them can make you an expert in Yoga asanas. Before attempting advanced yoga poses, it’s important to perfect yoga poses and sequences including Sun Salutation, Pawanmuktasana Series, Padmasana group of asanas, forward bending yoga poses, spinal twisting yoga poses, postures for meditation, inverted yoga poses, and balancing yoga poses.
Be mindful of all the precautions to take while doing these poses to avoid injury. It’s advised to learn these in presence of a trained instructor to make sure you do these properly.
List of Advanced Yoga Poses
- Poorna Bhujangasana – Full Cobra Pose In Yoga
- Koormasana – Tortoise Pose In Yoga
- Poorna Shalabhasana – Full Locust Pose In Yoga
- Poorna Dhanurasana – Full Bow Pose In Yoga
- Dhanurakarshanasana – Archer’s Pose In Yoga
- Prishthasana – Back Pose In Yoga
- Parighasana – Beam or Cross-bar pose In Yoga
- Chakrasana – Wheel Pose In Yoga
- Hanumanasana – Hanuman’s Pose In Yoga
- Brahmacharyasana – Celibate’s Pose In Yoga
- Grivasana – Neck Pose In Yoga
- Sirshapada Bhumi Sparshasana – Head And Foot Touching The Ground Pose In Yoga
- Poorna Matsyendrasana – Full Spinal Twist Pose In Yoga
- Mayurasana – Peacock Pose In Yoga
- Padma Mayurasana – Lotus Or Bound Peacock Pose In Yoga
- Moolabandhasana – Perineal Contraction Pose In Yoga
- Gorakshasana – Yogi Gorakhnath’s Pose In Yoga
- Astavakrasana – Eight-twists Pose In Yoga
- Vrischikasana – Scorpion Pose In Yoga
- Eka Pada Sirasana – One Foot To Head Pose In Yoga
- Utthan Eka Pada Sirasana – Standing Foot To Head Pose In Yoga
- Dwi Pada Sirasana – Two Feet To Head Pose In Yoga
- Dwi Pada Kandharasana – Two-Legged Shoulder Pose In Yoga
- Padma Parvatasana – Lotus Mountain Pose In Yoga
- Kashyapasana – Sage Kashyapa’s Pose In Yoga
- Vishwamitrasana – Sage Vishwamitra’s Pose In Yoga
We hope you found this article on Poorna Matsyendrasana – Full Spinal Twist Pose In Yoga useful. It covers how to do Poorna Matsyendrasana – Full Spinal Twist Pose In Yoga, the benefits of the pose, precautions while doing the yoga pose, and important notes for practitioners. You can check out other advanced yoga poses from the list mentioned above.
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The following articles are recommended for you. Apart from these, do read The Basics of Yoga, and eight limbs of yoga.
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