Ardha Matsyendrasana- How It Helps You Achieve Sound Sleep

Ardha Matsyendrasana, or the 'Lord of Fishes' Pose, is one of the 12 foundational asanas of Hatha Yoga. While it is known to fetch a variety of health benefits, this pose is also said to help you achieve sound sleep effortlessly.

In today's era, where sleep has become a luxury that only a selected few enjoy, this holistic remedy can be ideal.

Performing this yoga pose is very simple as long as you follow the steps correctly.

So, in this article, we will walk you through everything you must know about the asana, how to perform it, and Ardha Matsyendrasana benefits. Let's get started!

What Is Ardha Matsyendrasana?

Ardha Matsyendrasana, or the 'Lord of the Fishes' Pose, is a yoga posture named after the great sage Matsyendra. He was said to be the student of Lord Shiva and a great Yogi.

Ardha Matsyendrasana is a pose that stretches the spine, shoulders, and hips. Practicing this asana can bring forth several health benefits, such as digestion and spinal mobility, which in turn, helps you achieve sound sleep.

This asana is also good for the mind and can help you get rid of any lingering stress from the day, which again benefits your sleep.

What Are The Health Benefits Of Ardha Matsyendrasana?

Before we take a look at how to perform Ardha Matsyendrasana, let’s understand all the Ardha Matsyendrasana benefits.

1. Helps With Obesity

Today, obesity has become a cause for concern in our country. Almo st 65.45% of Indians are overweight, and 73.91% have abdominal obesity.

But it is seen that practicing Ardha Matsyendrasana, along with other yoga poses regularly, can positively impact your weight.

2. Good For Kidney Health

In a study with patients suffering from chronic kidney disease, the effects of yoga on renal functions were evaluated.

Here, along with Ardha Matsyendrasana, patients also practiced a set of other yoga poses. In six months, it was seen that yoga was indeed an effective measure. It had reduced their blood pressure, improved renal function, and decreased the need for dialysis in patients.

3. Improves Breathing and Respiratory Function

Ardha Matsyendrasa is supposed to be excellent for your breathing and respiratory health. This is because the exercise involves deep breathing and stretches. This further helps open up your airways and improve the lung's oxygen capacity.

4. Helps With Spine Health

When you practice Ardha Matsyendrasana regularly, your spine becomes more flexible. But wait, that's not all. It also tones the spinal nerves.

The improvement in your spinal flexibility helps you move around easily whereas the nerve function aids your overall spinal health.

5. Aids Digestive Health

Ardha Matsyendrasana can be excellent for digestion. This is because the asana is said to massage and stimulate the digestive organs, which improves their function.

Also, the twisting motion helps the intestines to move food and waste properly. So, you can overcome or prevent constipation issues.

How to Do Ardha Matsyendrasana Step By Step?

Take a look at the step-by-step tutorial on how to perform the pose for Ardha Matsyendrasana benefits.

• Sit on the floor with your legs extended in front of you.
• Bend your right knee and place your right foot outside your left thigh. Now, keep your right knee pointing up.
• Next, bend your left leg and tuck your left foot under your right thigh. Make sure you keep it close to your body.
• Take a deep breath to lengthen your spine. While exhaling, twist your torso to the right. Place your left elbow outside your right knee for support.
• Rest your right hand on the floor behind you for balance.
• Keep your spine straight and your chest open. Look over your right shoulder if it feels comfortable. Hold the pose for a few breaths.
• Take a deep breath again and relax from the twist. Return to the starting position and repeat the steps on the other side.
• You can do 1-2 sets on each side and don't overdo it.
• After you are done, sit quietly for a few moments, and breathe deeply.

Precautions To Take While Performing Ardha Matsyendrasana

As they say, precaution is always better than cure. Therefore, a few things you must keep in mind while performing the Ardha Matsyendrasana include:

• Always start with a warm-up with gentle stretches to prevent injury.
• Never overdo it. Only twist as far as comfortable to avoid straining your back.
• Maintain an upright spine throughout the pose for proper alignment. Slouching or improper position can lead to injuries and sprains.
• Use cushions or blocks for support if needed, especially if you have limited flexibility.
• Breathe deeply and evenly as you perform the asana and never avoid holding your breath while doing it.
• If you have back issues, recent surgery, or are pregnant, consult a healthcare professional before practicing.

How Does Ardha Matsyendrasana Help In Sleep?

Here are a few ways how this asana can help you sleep.

1. Reduces Stress and Anxiety

Imagine this. You are trying to fall asleep but your tomorrow's to-do list keeps bothering you. What happens next? Well, you may take longer to sleep. Infact, your sleep may be fragmented and not deep.

Stress and anxiety are two culprits that can hinder a good night's rest. But, Ardha Matsyendrasana helps calm the nervous system and introduces a sense of relaxation for better sleep. The deep breathing involved can also help manage anxiety.

2. Prevents Tummy Discomfort

One of the benefits of Ardha Matsyendrasana is improved digestion. When the digestive organs are happy and perform as they must, you don't go through issues like heartburn, acid reflux, etc. All of which can interfere with sleep. So, you sleep comfortably and wake up feeling on top of the world.

3. Curbs Lower Back Pain

Pain, no matter how small, interferes with sleep. So, if you are someone who is suffering from back pain, this pose can help by stretching and strengthening the muscles in that area. And less pain can translate to a happy sleep.

Infact, Ardha Matsyendrasana helps maintain spinal health. This way, you can slide into a comfortable sleeping position and enjoy proper rest.

Which Disease Is Cured By Ardha Matsyendrasana?

Ardha Matsyendrasana is said to benefit people suffering from Type 2 Diabetes. While it cannot cure the ailment, it is certainly beneficial.

In a study, 100 individuals with Type 2 Diabetes who regularly performed the Ardha Matsyendrasana were observed. It was seen that there was a positive influence on blood sugar levels. The results showed that practicing this pose might help lower sugar levels in patients with diabetes mellitus. However, we still need more studies to understand the pose's effectiveness.

What Are The Spiritual Benefits Of Ardha Matsyendrasana?

Some of the core spiritual benefits of this asana include:

1. Calms The Mind

Yoga is a form of exercise that improves both physical and mental health. Ardha Matsyendrasana is no different. When you do it regularly, it can calm the mind.

This is because in this asana, you practice deep breathing and a sense of focus, which can curb the mental chatter. The spinal twist further stimulates the energy flow and lets you enter a state of balance and stillness. So, this can also be beneficial for people who want to start meditation.

2. Helps with Inner Balance

As mentioned in the previous point, in Ardha Matsyendrasana, you regulate the energy flow with the spinal twist. However, it is also believed that it can realign your chakras, which can lead to a more balanced energy flow throughout the body. So, doing this asana regularly can help generate a sense of inner peace.

3. You Become More Self-Aware

Ardha Matsyendrasana helps you become more mindful and connect deeply with the mind and body. So, as you hold the pose and concentrate on your breathing, you become more attuned to physical sensations and mental states. Therefore, it helps you understand yourself better.

For instance, you will be able to pinpoint any tension in the body and also gain emotional clarity.

What Is The Disadvantage Of Ardha Matsyendrasana?

Exercise usually doesn't have any disadvantages associated with it. It's the same when it comes to Ardha Matsyendrasana. However, it can cause back or hip discomfort if not done correctly.

As a matter of fact, people with back injuries, recent surgery, or severe digestive issues might find it uncomfortable or harmful. Therefore, if you have certain health conditions, it's best to first talk to a doctor and see if you are fit to perform.

Also, when it comes to yoga, proper technique is crucial. So, take your time to learn the asana slowly and steadily.

Wrapping Up

Any exercise, when it becomes a part of your regular routine, provides myriad health benefits. But with yoga, you can even achieve flexibility and a sense of mental peace.

As you can see, Ardha Matsyendrasana's benefits are plenty, and performing this asana is not too complicated. You can do it an hour before you hit the sheets to enjoy a peaceful shuteye.

That said, there's one other thing that plays a key role in your sleep and we are talking about a mattress.

At the end of the day, when you go to bed, your mattress must encourage you to fall asleep easily with its comfort and support. That's exactly what The Sleep Company does.

Our Smart Ortho Pro Mattress is designed with the advanced Patented Japanese SmartGrid Technology and gives you the coziness you deserve. Its 5-zone Orthopedic support layer takes it a notch higher by providing excellent alignment and pressure relief, cradling your body's high point.

And don't worry about hot and sweaty nights. Our SmartGRID mattresses come with 2500+ air channels that improve airflow and keep you cool as you snooze.

Suitable for all types of sleepers, Smart Ortho Pro is your ideal sleep companion that offers the best sleep experience.

Upgrade to quality sleep with us today!

FAQs

1. Who should avoid Ardha Matsyendrasana?

Exercise is great only when you follow all the precautions. You must avoid performing Ardha Matsyendrasana if you are someone with back or spine injuries, suffering from hernias, or have undergone recent abdominal surgery. Pregnant women and individuals with peptic ulcers or severe digestive issues should also refrain from this pose. When in confusion, talk to your healthcare professional so they can guide you in the right direction.

2. When should you practice Ardha Matsyendrasana for sleep?

Remember, it's all about the timing. Too close to bed can stimulate your mind and body, and can interfere with your sleep. Whereas, performing it too early may not do much. So, when it comes to practicing Ardha Matsyendrasana for sleep, do it in the evening. It should be about 1-2 hours before bedtime. This helps your body to relax and unwind and gets rid of any stress.

3. Can anyone do Ardha Matsyendrasana?

From teenagers to seniors, almost everyone can perform Ardha Matsyendrasana as long as you don't have certain health conditions or have gone through a recent surgery. That said, it is always best to consult your doctor if you are not too sure.