Sulabha Matsyendrasana
(The Easy Matsyendra Pose)
For 15-45 breaths One round Normal breathing
| Contra-Indications | Disorders of the back and neck. Acute abdominal problems like hernia, ulcers, enlarged liver or spleen and painful spine. |
| Starting Pose | Sit with the legs stretched, keeping a distance of 60 to 90 cms between the heels and the hands by the sides of the body. |
| Technique | Fold the left leg at the knee and fix its heel at the perineum (the space between the genitals and anus). Fold the right leg keeping the knee up and putting its sole on the outside of the left thigh. Twist the trunk to the right and pass the left hand around the right knee and fix it in the left armpit. Catch the right big toe with the left index finger hook. Twist and turn the upper part of the body from the trunk to the head to the right, bringing the chin over the shoulder. Take the right hand from behind the back and place the right palm on the left thigh near the groin. Feel the twist to the spine. Maintain the pose. Close the eyes. Apply the Conscious Differential Relaxation technique and do Pranadharana. |
| Releasing the Pose | Open the eyes. Release the twist and slowly release all the body parts in the reverse order to assume the starting pose and then relax. Perform a similar action on the other side to complete one round. |
| Benefits | It builds a healthy and elastic spinal column and removes abdominal congestion. Dyspepsia, constipation, enlarged and congested liver and spleen, sluggish liver and inactive kidneys are remedied. |
Reference:Yogic Practices
Author :Yogacharya Sadashiv Nimbalkar