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Other Names

Full spinal twist Posture, Full lord of the fishes Pose, Matseyanrasana, Matsynder Asan


It is a very powerful asana of yoga. In this asana the body is twisted from a sitting position. The twisting of the spine touches on the basic foundation and functioning of the skeleton itself. A flexible mind and an inflexible spine can rarely be found together. If the body is tied in a knot, so are the mind and emotions.

How to reach the stretch

  • Sit on the floor with your legs straight out in front of you, buttocks can be supported on a folded blanket.
  • Step the right foot over the left leg and stand it on the floor outside your left hip. The right knee will point directly up at the ceiling.
  • Exhale and twist toward the inside of the right thigh. Press the right hand against the floor just behind your right buttock, and set your left upper arm on the outside of your right thigh near the knee. Pull your front torso and inner right thigh snugly together.
  • Press the inner right foot very actively into the floor, lengthen through the body and continue to lengthen the tailbone into the floor.
  • Continue the twist of the torso by turning it to the right.
  • With every inhalation lift a little more through the sternum, pushing the fingers against the floor to help.
  • Twist a little more with every exhalation.
  • Be sure to distribute the twist evenly throughout the entire length of the spine; don't concentrate it in the lower back, i.e. right shoulder rolling back as the left shoulder rolls forward.

How to release the stretch

    Stay for 30 seconds to 1 minute, then release with an exhalation, return to the starting position, and repeat to the left for the same length of time.


  • It stimulates the pancreas, liver, spleen, kidneys, stomach and ascending and descending colons.
  • It is useful in the treatment of diabetes, constipation, dyspepsia and urinary problems.
  • It tones the nerve roots, and adjusts and realigns the vertebral column.
  • The back muscles are pulled and stretched in a different direction than usual and this relieves them of tension.
  • Therefore this asana is recommended in the cases of lumbago, rheumatism and slipped disc.
  • In fact, it is a powerful yoga asana and its vitalizing effects can be felt quickly.


  • Women more than 2 or 3 months pregnant should avoid this practice.
  • People suffering from peptic ulcer, hernia or hyperthyroidism should only practice this pose under expert guidance.
  • People with sciatica or slipped disc may benefit from this asana, but great care should be taken.

Next: Ardha-Chandrasana-1

Overview Yoga Asana
Yoga Pranayama
Yoga Kriyas
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