Assignment topic

“Effects of Ardha Matsyendrasana & Halasna on

Human Body”
“Principal & Practice of Hathyoga”
Session – 2019-20

Submitted to : Submitted by:

Dr. Sunil Kumar Gaurav
Awasthi
Assistant Professor M.A.
(H.C. & Y.C.)
2ND
SEMESTER

“Human Consciousness & Yogic Science ”

Dev Sanskriti Vishvvidyalya
 Haridwar(U.K)

Ardha Matsyendrasana-:
Matsayendranath supposedly practised this asana and
thus it is named after him. In English it is called the half spinal twist. There are variations in
the placement of the arms and hands and the degree of twisting in the spine.

According to Hatha Pradipika

According to Gherand Samhita

उदरं पश्चिमाभासं कृत्वा श्चिष्ठत्ययत्निः।

नश्चििं वामपादं श्चि दक्षजानुपरर न्यसेि् ॥23॥

 ित्र याम्यं कूप्ररं च वक्वं याम्यकरे ऽश्चप च ।

भ्रवोिध्ये गिा दृश्चटः पीठं मात्स्येन्द्रमुच्यिे॥24॥

Technique:-
Keep the right foot by the side of the left buttock, the left leg on top, with
the foot in front of the right knee and the left knee raised upward. (Or the left foot
can be placed by the outside of the right knee or right thigh.) Inhale while raising the arms
shoulder high, keeping the elbows straight Exhaling, twist to the left, place the right arm by
the outer side of the left knee and hold the left ankle with the right hand. Take the left arm
behind the back and rest the back of the left hand against the right side of the waist. Hold
the position. Practice on both sides, changing the leg and arm position.

Contraindications and Cautions

Back or spine injury: Perform this pose only with
the supervision of an experienced teacher.

Health benefits of Ardha Matsyendrasana-:

 Increases the elasticity of the spine, tones the spinal nerves and improves the
functioning of the spinal cord.
 Stretches the muscles on one side of the body whilst compressing the muscles on the
other side.
 Relieves back pain and stiffness from between the vertebrae.
 Useful for slipped disc.
 Massages the abdominal organs and increases the digestive juices making it useful for
loss of appetite and constipation.
 Useful for diabetics, with concentration on the pancreas.
 Regulates the secretion of bile and adrenaline.
 Relieves tension that may have built up in the back from forward and back bending
asanas.
 Opens the chest and increases the oxygen supply to the lungs.
 Loosens the hip joints, relieving stiffness.
 Releases tension in the arms, shoulders, upper back and neck.
 Increases purification of the blood as well as the internal organs.
 Improves round shoulders.

 Effects in Muscular system –

The vertebral muscles of the back & abdomen are
twisted laterally, especially the upper back shoulder region is twisted. Improves the function
of the spine as the blood flow to the spine is improved. Especially the cervical & thoracic
spine. Tones the spinal nerves, reduces the stiffness to relieve the back ache.
It affects this muscle: ---1. Trapezius
2. Anterior Deltoid
3. Pectorals Major
4. Rectus Abdomens
5. Gluteus Maximus
6. Rhomboids
7. Latisimus Dorsi
8. Sternocleidomastoid

Helps reduce the fat in the abdominal region.

Effects in Digestive system –
Internal organs are twisted and so helps in draining
the blood which is accumulated in the organs & the blood vassals of abdomen. Helps to
drain the secretions which are remaining in the ducts of the abdominal organs.
This directly affect in pancreas, which cause of secreted juices. It is part of the digestive
system and produces insulin and other important enzymes and hormones that help break
 down foods. When we twist our tone into Ardha Matsyendrasan, then our internal organs
also twist like pancreas, liver etc..

And when we practice Ardhamatsyendra every day, then it will directly affect our abdominal
area by which the organ of our internal abdominal area will work properly and remain
healthy. And a healthy pancreas produces chemicals to digest the food we eat.

The exocrine tissues secrete a clear, watery, alkaline juice that contains several enzymes.
These break down food into small molecules that can be absorbed by the intestines.

The enzymes include:

 trypsin and chymotrypsin to digest proteins

 amylase to break down carbohydrates

 lipase, to break down fats into fatty acids and glycerol

The endocrine portion, or islets of Langerhans, secrete insulin and other hormones.

Pancreatic beta cells release insulin when blood sugar levels rise.

Insulin:

 moves glucose from the blood into muscles and other tissues, for use as energy

 helps the liver absorb glucose, storing it as glycogen in case the body needs energy
during stress or exercise
When blood sugar falls, pancreatic alpha cells release the hormone glucagon. Glucagon
causes glycogen to be broken down into glucose in the liver. The glucose then enters the
bloodstream, restoring blood sugar levels to normal.

Spiritual effects

Practice matsyendrasana stimulates the manipura(solar plexus) chakra,

which radiates viral prana. This chakra is associated with willpower, self-esteem and
confidence.
Effect on Marma points during Ardhamatsyendrasan

Regular practice of Half Spinal Twist

pose gives strength, flexibility to the body and oxygenated blood supply to the spine and
abdominal organs. It increases appetite, metabolic process and digestion. Retards aging;
tones the nervous system; and strengthens the reproductive glands. In this posture vitapa,
lohitaksha, vasti and nabhi and thorax marma and marma of back and both extremities
get affected.

Halasana- According to APMB

 Lie flat on the back with the legs and feet
together. Place the arms beside the body with the palms facing down. Relax the
whole body. Raise both legs to the vertical position, keeping them straight and
together, using only the abdominal muscles. Press down on the arms and lift the buttocks,
rolling the back away from the floor. Lower the legs over the head. Try to touch the toes to
the floor behind the head. Do not force the toes the touch the floor.
Turn the palms up, bend the elbows and place the hands behind the
ribcage to support the back as in sarvangasana. Relax and hold the final pose for as
long as is comfortable. Return to the starting position by lowering the arms with the
palms facing down, then slowly lower the back and buttocks to the floor. Raise the
legs to the vertical position. Using the abdominal muscles, lower the legs to the
starting position, keeping the knees straight.

Breathing
Inhale whole in the lying position, retain the breath inside while
assuming the final pose. Breathe slowly and deeply in the final pose.
Retain the breath inside while returning to the starting position.

Duration
Beginners should hold the pose for 15 seconds, gradually adding a few
seconds per week until it can be held for one minute.
Adepts may hold the final pose up to minutes or longer.

Awareness
 Physical – on the abdomen, relaxation of the back muscles, the
respiration or the thyroid gland.

Spiritual – on manipura or vishuddhi chakra.

Sequence
If possible, perform this asana immediately after sarvangasana. To go
from sarvangasana to halasana, bring the feet slightly over the head for balance,
slowly remove the arms from their position, palms facing down. Relax the body
and slowly lower the legs over the head, keeping them straight and together, until
the toes touch the floor. Keep the legs straight and continue as described above.
Follow halasana with either matsyasana, ushtrasana or supta vajrasana as a
counterpoise, practiced for half the combine duration of sarvangasana and
halasana. It may also be followed by the variations for halasana given at the end
of this chapter. Halasana is a good preparatory practice for paschimottanasana.

Contra-indications
This asana should not be practiced by those who suffer from
hernia, slipped disc, sciatica, high blood pressure or any serious back problem,
especially arthritis of the neck.
Benefits
The movement of the diaphragm which takes place during the practice
of halasana massages all the internal organs, activates the digestion, relieving
constipation and dyspepsia, revitalizes the spleen and the suprarenal glands,
promotes the production of insulin by the pancreas and improves liver and kidney
function. It strengthens the abdominal muscles, relieves spasms in the back
muscles, tone the spinal nerves, improving the operation of the sympathetic
nervous system, and increases blood circulation to the whole area. It regulates the
activities of the thyroid gland which balances the body’s metabolic rate, and
stimulates the thymus gland, boosting the immune system.
It is used in yoga therapy for the management of asthma, bronchitis, constipation,
hepatitis, urinary tract and menstrual disorders.

Effects on muscular system

 Strength and opens up the neck, shoulder, abs and
back muscle.

It affect this muscle:--

1. Gluteus maximus
2. Adductors
3. Quadriceps
4. Hamstring
5. Gastrocnemius
6. Soleus
7. Tibias anterior
Effects on Endocrine system:-
This posture help in stimulating the following
endocrine gland (1) Thyroid gland & (2) Parathyroid gland both are located in neck.
Thyroid gland
 It releases hormones that control metabolism—the way your body uses energy. The
thyroid's hormones regulate vital body functions, including:
 Breathing
 Heart rate
 Central and peripheral nervous systems
 Body weight
 Muscle strength
 Menstrual cycles›
 Body temperature
 Cholesterol levels
 Much more!

It’s secrete two hormones Triiodothyronine (T3) Thyroxin (T4)

Parathyroid gland
That control the body's calcium levels. The parathyroid produce a
hormone called parathyroid hormone (PTH). PTH raises the blood calcium level.
When we practice halasana every day, so the organs inside our throat will work properly.
They will be properly secrete.

Effects on Marma points during halasana

In addition it tones spinal nerves,
muscles of the back, and the sympathetic nervous system. Makes the spine flexible,
prevents laziness, and relieves constipation. In this posture amsa, amsa phalaka, vrihati,
parsvasandhi, hridaya, stanamula, stanarohita, apalapa, all marmas of neck and head get
affected. Krikatika marma is very much affected during the flexion of neck over the chin.
Related research on both asanas

1. Effect of yogasana and pranayama on urea clearance and creatinine

clearance – values

Effect of two months practice in

Yogasana(Ardhamatsyendra,halasana, Sarvangasana, Savasna) and praynama on urea
clearance and creatinine clearance values of 30 male students of Medical College,
Aurangabad in the age group of 17 to 20 years was studied. These effects were compared
with those of non-yogic exercises performed by similar group of 30 male students of the
same age group.
At the end of two months period urea clearance and
creatinine clearance values of the group performing
yogasnas(Ardhamatsyendra,halasana, Sarvangasana, Savasna) and pranayama were
significantly raised whereas these values mostly remained unchanged in the group
performing non-yogic exercises.
2. A study on certain yogic asanas and physical exercises on balance ability
A group of 80 healthy adults were divided in four equals groups.
Experimental groups ‘A’, ‘B’, ‘C’ and control group ‘D’ of 20 subjects each were
compared in this study. The purpose of this study was to investigate the response
of certain Asanas(Ardhamatsyendra,halasana, Sarvangasana, Savasna)
exercises programme on balance ability and to assess their effectiveness as
measured by ‘BASS-Stick test (cross-wise), Johnson and Nelson(1988). The
analyses of data revealed that the three experimental groups trained by Exercise,
Asanas(Ardhamatsyendra,halasana, Sarvangasana, Savasna) and combined
exercise and asanas, showed significanr improvement (P<10.05), and
performance of balance ability but the mean gain achieved by combined exercise
and yogic asanas groups was higher than the other groups.
References
1. Digamberaji Swami & Kokaje Shastri Pt.
Ragunatha,(2018),Hathapradipika,Kaivalyadham,S.M.Y.M Samiti,15-16
2. Saraswati Niranjanananda Swami,(2012),Yoga Publication Trust,210-214.
3. Saraswati Satyananda Swami(2013),Asana pranayama mudra bandha, Yoga
Publication Trust.
4. Yoga journal 9 April 2011
5. Anatomy and physiology for the asanas By-Yogacharya Vishwas Mandlik & Dr.
Prafulla Dorle
6. Medical News Today/articles/[Link]
7. [Link]/conditions/thyroid-nodules/thyroid-glan-controls-bodys-
metabolism-How-it-works-symptoms-huperthyroi
8. [Link]/parathyroid/[Link].
9. Asana(Posture & Effect on Marma)[Link]
10. Kesari,M.G.(MRS.)*,Vaishwanar,[Link]**Deshkar,B.V***,April & July
2006(EFFECT OF YOGASANA AND PRANAYAMA ON UREA CLEARANCE AND
CREATININE CLEARANCE – VALUES) Yoga Mimamsa, [Link] No. 1 & 2 :
38-43
11. Singh,Rajender*,April,2010(A STUDY OF CERTAIN YOGIC ASANAS AND
PHYSICAL EXERCISES ON BALANCE ABILITY) Yoga Mimansa, Vol. XLII No. 1
: 16-22