Matsyendrasana (Lord of the Fishes Pose)

{"loading":false,"asana_post":{"id":"clggl6bxl89md0ak6y3atrg4t","title":"Matsyendrasana (Lord of the Fishes Pose)","whatIsTitle":"What is Matsyendrasana (Lord of the Fishes Pose)?","whatIsBody":{"text":"\\n\\nMatsyendrasana or Lord of the Fishes Pose is also known as Seated Spine Twist Pose. This intermediate-level seated yoga stretch is known for its benefits of lengthening the side, middle, and lower body muscles all at once. \\nPractitioners sit with a straight spine, one leg in half-lotus formation and the other leg bend with its foot resting on the ground behind the knee of the half-lotus leg. \\nAs practitioners twist the torso gradually from the waist to the head, they can sense a deep flexion in their spine. This allows the entire body to open up and relieve tension instantly. ","html":"<p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/cpEw4eywRYewYfREukiC\" alt=\"1 (47).jpg\" title=\"1 (47).jpg\" width=\"600\" height=\"350\"><p>Matsyendrasana or Lord of the Fishes Pose is also known as Seated Spine Twist Pose. This intermediate-level seated yoga stretch is known for its benefits of lengthening the side, middle, and lower body muscles all at once.&nbsp;</p><p>Practitioners sit with a straight spine, one leg in half-lotus formation and the other leg bend with its foot resting on the ground behind the knee of the half-lotus leg.&nbsp;</p><p>As practitioners twist the torso gradually from the waist to the head, they can sense a deep flexion in their spine. This allows the entire body to open up and relieve tension instantly.&nbsp;</p>"},"overview":{"text":"Matsyendrasana is a combination of a few Sanskrit words, like - '\\nMatsya,' \\nwhich means fish, '\\nIndra,'\\n which means lord, and 'Asana,' which means pose or posture. \\nMatsyendrasana is known to be a popular Hatha and Ashtanga yoga pose that first appeared in the 15th century's ancient \\nHaṭha Yoga Pradipika.\\nVerse number 27 of \\nHaṭha Yoga Pradipika\\n describes multiple benefits of Matsyendrasana in detail—like, how it ignites the digestive fire, boosts metabolism, and has the power to destroy all sorts of stomach-related diseases, etc. \\nAccording to Hindu mythology, Matsyendrasana\\n \\nis taken from the name \\nMatsyendra\\n, who was known as one of the first students of \\nAdiyogi \\n(Lord Shiva). \\nSome folklore states—One day, Lord Shiva was explaining yoga as an enlightenment practice to Goddess Parvati by the bank of a river. \\nWhile Lord Shiva was uncovering the secrets of yoga to his wife, a fish overheard their conversation and gained knowledge about yoga. As a result, the fish became enlightened about the meaning of his life and transformed from fish to a man. \\nThe man later became a popular Rishi (Sage), named \\nRishi Matsyendra,\\n and was given the responsibility of sharing his knowledge with the world by Adiyogi himself. \\nThis story primarily symbolizes the yogic wisdom from Lord Shiva as our inner voice and \\nMatsyendra \\nas a human in search of his true identity. Once we humans start to listen to our inner voice and get detached from this material world, only then can we find the ultimate path to enlightenment. \\nSanskrit Name:\\n मत्स्येन्द्रासन                        \\nPronunciation:\\n \\nMats-yun-DRAHS-uh-nah\\nPose Type:\\n Seated Twist, Hip Opener       \\nAlso known as: \\nLord of the Fishes Pose\\nStrengthens: \\nGlutes, Obliques, and Spine\\nStretches: \\nSpine, Obliques, Shoulders, Neck, and Pelvis\\n\\nHealth Benefits of Matsyendrasana\\nBoosts metabolism. \\nReduces back pain.\\nStimulates digestion. \\nAlleviates sciatica pain.\\nBuilds mental awareness. \\nStretches and lengthens the spine. \\nIncreases the flow of \\nPrana \\n(Energy).\\nImproves female reproductive health.  \\nStretches the glutes and inner thighs.\\nReduces stress and tension in the spine.\n\\nWhen to Avoid Performing Yoganidrasana\\nAvoid during chronic neck pain. \\nAvoid during menstruation and pregnancy.  \\nAvoid during inflammatory knee or hip-joint arthritis. \\nAvoid this post-spine, back, neck, or pelvis surgery. \\nAvoid if you are a senior citizen with pain in the bones.\\n","html":"<p>Matsyendrasana is a combination of a few Sanskrit words, like - &#39;<em>Matsya,&#39; </em>which means fish, &#39;<em>Indra,&#39;</em> which means lord, and &#39;Asana,&#39; which means pose or posture. </p><p>Matsyendrasana is known to be a popular Hatha and Ashtanga yoga pose that first appeared in the 15th century&#39;s ancient <em>Haṭha Yoga Pradipika.</em></p><p>Verse number 27 of <em>Haṭha Yoga Pradipika</em> describes multiple benefits of Matsyendrasana in detail—like, how it ignites the digestive fire, boosts metabolism, and has the power to destroy all sorts of stomach-related diseases, etc. </p><p>According to Hindu mythology, Matsyendrasana<em> </em>is taken from the name <em>Matsyendra</em>, who was known as one of the first students of <em>Adiyogi </em>(Lord Shiva). </p><p>Some folklore states—One day, Lord Shiva was explaining yoga as an enlightenment practice to Goddess Parvati by the bank of a river. </p><p>While Lord Shiva was uncovering the secrets of yoga to his wife, a fish overheard their conversation and gained knowledge about yoga. As a result, the fish became enlightened about the meaning of his life and transformed from fish to a man. </p><p>The man later became a popular Rishi (Sage), named <em>Rishi Matsyendra,</em> and was given the responsibility of sharing his knowledge with the world by Adiyogi himself. </p><p>This story primarily symbolizes the yogic wisdom from Lord Shiva as our inner voice and <em>Matsyendra </em>as a human in search of his true identity. Once we humans start to listen to our inner voice and get detached from this material world, only then can we find the ultimate path to enlightenment. </p><p><strong>Sanskrit Name:</strong> मत्स्येन्द्रासन                        <strong>Pronunciation:</strong> <em>Mats-yun-DRAHS-uh-nah</em></p><p><strong>Pose Type:</strong> Seated Twist, Hip Opener       <strong>Also known as: </strong>Lord of the Fishes Pose</p><p><strong>Strengthens: </strong>Glutes, Obliques, and Spine</p><p><strong>Stretches: </strong>Spine, Obliques, Shoulders, Neck, and Pelvis</p><p></p><h2><strong>Health Benefits of Matsyendrasana</strong></h2><ul><li><div><p>Boosts metabolism. </p></div></li><li><div><p>Reduces back pain.</p></div></li><li><div><p>Stimulates digestion. </p></div></li><li><div><p>Alleviates sciatica pain.</p></div></li><li><div><p>Builds mental awareness. </p></div></li><li><div><p>Stretches and lengthens the spine. </p></div></li><li><div><p>Increases the flow of <em>Prana </em>(Energy).</p></div></li><li><div><p>Improves female reproductive health.  </p></div></li><li><div><p>Stretches the glutes and inner thighs.</p></div></li><li><div><p>Reduces stress and tension in the spine.<br></p></div></li></ul><h2><strong>When to Avoid Performing Yoganidrasana</strong></h2><ul><li><div><p>Avoid during chronic neck pain. </p></div></li><li><div><p>Avoid during menstruation and pregnancy.  </p></div></li><li><div><p>Avoid during inflammatory knee or hip-joint arthritis. </p></div></li><li><div><p>Avoid this post-spine, back, neck, or pelvis surgery. </p></div></li><li><div><p>Avoid if you are a senior citizen with pain in the bones.</p></div></li></ul><p></p>"},"howtoDoTitle":"How to do Matsyendrasana (Half Lord of the Fishes Pose)","howToDoBody":{"text":"Matsyendrasana can be a little intimidating for newbies. \\nThus, we have divided the entire practice into easy-to-follow steps, like Warm-Up Poses, Main Posture Steps, Related Alignment Cues, and Relax Poses.\\nSo, once you feel ready, let’s dive straight into the practice! \\n\\nPart 1 - Preparatory Poses for Matsyendrasana\\nWarming up the spine and pelvis is necessary to avoid any severe injuries or cramps post-workout. Here are some warm-up yoga poses for you to try:\\n\n\\n1. Baddha Konasana (Bound Angle Pose) - \\nActivate your glutes by sitting in the center of your mat, legs bent from the knees, and soles touching together. \\n\\nMake sure your knees are close to the ground, palms are gripping both feet, and feet are close to the groin. To increase blood circulation rapidly, you can also bend the torso forward.  \\n\\n2. Parsvottanasana (Intense Side Stretch Pose) - \\nWarming up your side body is mandatory while performing a spinal side stretch. So, get into Wide-Leg Mountain Pose. Breathe in, roll your shoulders, and bring the arms to your back. \\nJoin your palms together behind your back in Anjali Mudra. Turn the feet, abs, and chest to your right side, exhale, and fold your body forward onto your right leg. \\n\\nOnce your head touches the right knee, hold the pose here and feel your glutes, obliques, and hamstrings activating. Hold this pose on each side for a few seconds until the lower body is thoroughly warmed up. \\n\\nPart 2: Step-by-Step Instructions to Perform Matsyendrasana\\nThe following are steps to practice the half lord of the fishes pose: \\nStep 1-\\n Begin by sitting in Dandasana or Staff Pose. Keep the spine straight, palms slightly behind the buttocks, and core tight. Take a few deep breaths here. \\nStep 2- \\nBend your right leg at the knee and place your right foot close to the outer edge of the left knee. Ensure you maintain the body in the center of the mat. \\nStep 3- \\nFold the left leg into a half lotus pose, bring the left foot close to your right glute, and extend the left foot by pointing the toes. \\nStep 4-\\n Inhale and extend your left arm to the sky. Next, twist and lower your left arm with an exhale, ensuring your left shoulder rests against the right knee. \\nStep 5- \\nEngage the core muscles to hold the right big toe with your left fingers. \\nStep 6- \\nNext, gently turn your head to the back and align your gaze with the right shoulder. \\nStep 7- \\nInhale deep, wrap your right arm around the waist, and allow the ribs and spine to twist. \\nStep 8-\\n Then exhale, reach the right arm all the way around and push into the left upper thigh muscle with your right fingers. \\nStep 9-\\n Hold this pose for a few deep breaths. Finally—release, relax, and repeat the same on the other side. \\nBreath Awareness: \\nInhale -\\n When any one arm is extending overhead, or you want to engage the muscles. \\nExhale - \\nWhen any one shoulder is placed against the knee, or any one arm is wrapped around the waist. \\nInhale & Exhale -\\n While transitioning or while holding the seated spinal twist pose for a longer duration. \\nPerformance Duration for Beginners:\\n Hold the Matsyendrasana for 5 to 10 deep breaths on each side. \\nPerformance Duration for Advanced: \\nHold the Matsyendrasana for 30 to 60 seconds on each side. \\n\\nPart 3: Things to Keep in Mind\\nBefore getting started with the Matsyendrasana practice, kindly read the following posture and alignment tips: \\nDon’t round the spine - \\nMany practitioners usually round their spine instead of leaning to the side. Matsyendrasana mandates the upper body to lean very slightly so that you can hold the big front toe.\n\\nAfter that, straighten your back muscles to reap more promising benefits. \\n\nIn case holding the front-big toe compromises your spinal alignment, you don’t need to grip the big toe. Just keep your hand nearby the front foot to feel the twisting motion. \\n\\nPlace the sole on the ground - \\nIf you have very tight glutes, placing your bent leg’s foot flat on the floor — over the other leg can be challenging. \n\\nThus, perform deep hip opening poses before you get into the main Matsyendrasana practice. \\nDon’t twist from your shoulders - \\nTwisting from the shoulders will only cause unnecessary pressure in your lower back. \\nTherefore, start by rotating your lower back and ribs; then your spine and shoulders. Lastly, twist your neck and head, following with your gaze aligned in the same direction. \\n\\nPart 4: Relaxing Poses After Matsyendrasana\\nDone with your Matsyendrasana practice? — Now, let’s unwind your back and glute muscles with the following relaxing yoga poses: \\n1. Paschimottanasana (Seated Forward Bend Pose) -\\n As you exit from the Matsyendrasana pose, get your legs back in the staff pose. Inhale deep and close your eyes to relax the spine. \\nNext, inhale deep by raising both arms over your head and joining the palms in Anjali Mudra. \\n\\nFinally, exhale and bend the torso onto your legs. Relax the forehead over the knees and extend both arms along with your shins. \\nUnwind your lower back, ribs, glutes, spine, and shoulders in this pose for 3 to 5 minutes until you feel relaxed. \\n\n\\n2. Supta Baddha Konasana (Reclining Bound Angle Pose) - \\nAgain, start from the Staff Pose. Inhale, engage the core and begin to lie down on your back, vertebrate-by-vertebrate. \\nNext, bend the legs and join the soles of your feet together. Inhale deep, pull your navel into the ground, and rest your arms over the head. \\n\\nIf you still feel any tension is left in the body, just close your eyes focus on that area, keep on breathing consciously, and de-stress that area. \n","html":"<p>Matsyendrasana can be a little intimidating for newbies.&nbsp;</p><p>Thus, we have divided the entire practice into easy-to-follow steps, like Warm-Up Poses, Main Posture Steps, Related Alignment Cues, and Relax Poses.</p><p>So, once you feel ready, let’s dive straight into the practice!&nbsp;</p><p></p><h3><strong>Part 1 - Preparatory Poses for&nbsp;Matsyendrasana</strong></h3><p>Warming up the spine and pelvis is necessary to avoid any severe injuries or cramps post-workout. Here are some warm-up yoga poses for you to try:</p><p><br><strong>1. Baddha Konasana (Bound Angle Pose) -&nbsp;</strong>Activate your glutes by sitting in the center of your mat, legs bent from the knees, and soles touching together.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:5296,height:3531/2a0tFpnPRIKjGFzFKdcw\" alt=\"Baddha Konasana (Bound Angle Pose)\" title=\"Baddha Konasana (Bound Angle Pose)\" width=\"600\" height=\"350\"><p>Make sure your knees are close to the ground, palms are gripping both feet, and feet are close to the groin. To increase blood circulation rapidly, you can also bend the torso forward.&nbsp;&nbsp;</p><p></p><p><strong>2. Parsvottanasana (Intense Side Stretch Pose) -&nbsp;</strong>Warming up your side body is mandatory while performing a spinal side stretch. So, get into Wide-Leg Mountain Pose. Breathe in, roll your shoulders, and bring the arms to your back.&nbsp;</p><p>Join your palms together behind your back in Anjali Mudra. Turn the feet, abs, and chest to your right side, exhale, and fold your body forward onto your right leg.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:5418,height:3612/CQPCRJqVSgKOPSPDzp2G\" alt=\"Parsvottanasana (Intense Side Stretch Pose)\" title=\"Parsvottanasana (Intense Side Stretch Pose)\" width=\"600\" height=\"350\"><p>Once your head touches the right knee, hold the pose here and feel your glutes, obliques, and hamstrings activating. Hold this pose on each side for a few seconds until the lower body is thoroughly warmed up.&nbsp;</p><p></p><h3><strong>Part 2: Step-by-Step Instructions to Perform&nbsp;Matsyendrasana</strong></h3><p>The following are steps to practice the half lord of the fishes pose:&nbsp;</p><p><strong>Step 1-</strong> Begin by sitting in Dandasana or Staff Pose. Keep the spine straight, palms slightly behind the buttocks, and core tight. Take a few deep breaths here.&nbsp;</p><p><strong>Step 2-&nbsp;</strong>Bend your right leg at the knee and place your right foot close to the outer edge of the left knee. Ensure you maintain the body in the center of the mat.&nbsp;</p><p><strong>Step 3-&nbsp;</strong>Fold the left leg into a half lotus pose, bring the left foot close to your right glute, and extend the left foot by pointing the toes.&nbsp;</p><p><strong>Step 4-</strong> Inhale and extend your left arm to the sky. Next, twist and lower your left arm with an exhale, ensuring your left shoulder rests against the right knee.&nbsp;</p><p><strong>Step 5-&nbsp;</strong>Engage the core muscles to hold the right big toe with your left fingers.&nbsp;</p><p><strong>Step 6-&nbsp;</strong>Next, gently turn your head to the back and align your gaze with the right shoulder.&nbsp;</p><p><strong>Step 7-&nbsp;</strong>Inhale deep, wrap your right arm around the waist, and allow the ribs and spine to twist.&nbsp;</p><p><strong>Step 8-</strong> Then exhale, reach the right arm all the way around and push into the left upper thigh muscle with your right fingers.&nbsp;</p><p><strong>Step 9-</strong> Hold this pose for a few deep breaths. Finally—release, relax, and repeat the same on the other side.&nbsp;</p><p><strong>Breath Awareness:&nbsp;</strong></p><ul><li><div><p><strong>Inhale -</strong> When any one arm is extending overhead, or you want to engage the muscles.&nbsp;</p></div></li></ul><ul><li><div><p><strong>Exhale -&nbsp;</strong>When any one shoulder is placed against the knee, or any one arm is wrapped around the waist.&nbsp;</p></div></li></ul><ul><li><div><p><strong>Inhale &amp; Exhale -</strong> While transitioning or while holding the seated spinal twist pose for a longer duration.&nbsp;</p></div></li></ul><p><strong>Performance Duration for Beginners:</strong> Hold the Matsyendrasana for 5 to 10 deep breaths on each side.&nbsp;</p><p><strong>Performance Duration for Advanced:&nbsp;</strong>Hold the Matsyendrasana for 30 to 60 seconds on each side.&nbsp;</p><p></p><h3><strong>Part 3: Things to Keep in Mind</strong></h3><p>Before getting started with the Matsyendrasana practice, kindly read the following posture and alignment tips:&nbsp;</p><ul><li><div><p><strong>Don’t round the spine -&nbsp;</strong>Many practitioners usually round their spine instead of leaning to the side. Matsyendrasana mandates the upper body to lean very slightly so that you can hold the big front toe.<br></p></div></li></ul><p>After that, straighten your back muscles to reap more promising benefits.&nbsp;</p><p><br>In case holding the front-big toe compromises your spinal alignment, you don’t need to grip the big toe. Just keep your hand nearby the front foot to feel the twisting motion.&nbsp;</p><p></p><ul><li><div><p><strong>Place the sole on the ground -&nbsp;</strong>If you have very tight glutes, placing your bent leg’s foot flat on the floor — over the other leg can be challenging.&nbsp;<br></p></div></li></ul><p>Thus, perform deep hip opening poses before you get into the main Matsyendrasana practice.&nbsp;</p><ul><li><div><p><strong>Don’t twist from your shoulders -&nbsp;</strong>Twisting from the shoulders will only cause unnecessary pressure in your lower back.&nbsp;</p></div></li></ul><p>Therefore, start by rotating your lower back and ribs; then your spine and shoulders. Lastly, twist your neck and head, following with your gaze aligned in the same direction.&nbsp;</p><p></p><h3><strong>Part 4: Relaxing Poses After Matsyendrasana</strong></h3><p>Done with your Matsyendrasana practice? — Now, let’s unwind your back and glute muscles with the following relaxing yoga poses:&nbsp;</p><p><strong>1. Paschimottanasana (Seated Forward Bend Pose) -</strong> As you exit from the Matsyendrasana pose, get your legs back in the staff pose. Inhale deep and close your eyes to relax the spine.&nbsp;</p><p>Next, inhale deep by raising both arms over your head and joining the palms in Anjali Mudra.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:4838,height:3225/MAy0IXP2SzS8IZrVP5RC\" alt=\"Paschimottanasana (Seated Forward Bend Pose)\" title=\"Paschimottanasana (Seated Forward Bend Pose)\" width=\"600\" height=\"350\"><p>Finally, exhale and bend the torso onto your legs. Relax the forehead over the knees and extend both arms along with your shins.&nbsp;</p><p>Unwind your lower back, ribs, glutes, spine, and shoulders in this pose for 3 to 5 minutes until you feel relaxed.&nbsp;</p><p><br><strong>2. Supta Baddha Konasana (Reclining Bound Angle Pose) -&nbsp;</strong>Again, start from the Staff Pose. Inhale, engage the core and begin to lie down on your back, vertebrate-by-vertebrate.&nbsp;</p><p>Next, bend the legs and join the soles of your feet together. Inhale deep, pull your navel into the ground, and rest your arms over the head.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:1000,height:667/2ib3rPkQ1uZ10vuYFKJQ\" alt=\"Supta Baddha Konasana (Reclining Bound Angle Pose) \" title=\"Supta Baddha Konasana (Reclining Bound Angle Pose) \" width=\"600\" height=\"350\"><p>If you still feel any tension is left in the body, just close your eyes focus on that area, keep on breathing consciously, and de-stress that area.&nbsp;<br></p>"},"modificationsAndPropsBody":{"text":"Feeling unable to stretch on the side?—Then, you must try the following modifications to ease your stance and prepare the body for the main pose. \\nStanding Twist with Chair - \\nIf you find twisting the lower and upper body together in the Matsyendrasana a little overwhelming, this modification is perfect for you. \\nSit on a chair, keep the spine upright and the knees aligned in the center of your chair’s seat. \\n\\nSlowly twist to the right side from your waist, spine, and shoulders, and finally, turn your neck. Place your left palm on the right knee’s edge, and with your right palm, hold the opposite edge of the chair. \\nHere you will feel a good stretch in the spine, which will eventually help you build spinal flexibility. Repeat this on both sides without straining your lower body. \\nSeated Twist with Wall - \\nSit on the mat against a wall so that your body is parallel to the wall. Begin by sitting in a partial Matsyendrasana stance.\\nNow, twist to the side of the wall and place both hands on the wall, allowing your obliques, glutes, and spine to open up. \\n\\nThis is perfect for beginners who aim to build a firm foundation for their Matsyendrasana longer duration holds.","html":"<p>Feeling unable to stretch on the side?—Then, you must try the following modifications to ease your stance and prepare the body for the main pose.&nbsp;</p><ul><li><div><p><strong>Standing Twist with Chair -&nbsp;</strong>If you find twisting the lower and upper body together in the Matsyendrasana a little overwhelming, this modification is perfect for you.&nbsp;</p></div></li></ul><p>Sit on a chair, keep the spine upright and the knees aligned in the center of your chair’s seat.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:651,height:579/yrmJgyxUTMKObQHvOdRA\" alt=\"Standing Twist with Chair\" title=\"Standing Twist with Chair\" width=\"600\" height=\"350\"><p>Slowly twist to the right side from your waist, spine, and shoulders, and finally, turn your neck. Place your left palm on the right knee’s edge, and with your right palm, hold the opposite edge of the chair.&nbsp;</p><p>Here you will feel a good stretch in the spine, which will eventually help you build spinal flexibility. Repeat this on both sides without straining your lower body.&nbsp;</p><ul><li><div><p><strong>Seated Twist with Wall -&nbsp;</strong>Sit on the mat against a wall so that your body is parallel to the wall. Begin by sitting in a partial Matsyendrasana stance.</p></div></li></ul><p>Now, twist to the side of the wall and place both hands on the wall, allowing your obliques, glutes, and spine to open up.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:616,height:533/xXhlOVdpSZiC0xvgmmR0\" alt=\"Seated Twist with Wall\" title=\"Seated Twist with Wall\" width=\"600\" height=\"350\"><p>This is perfect for beginners who aim to build a firm foundation for their Matsyendrasana longer duration holds.</p>"},"modificationsAndPropsTitle":"Matsyendrasana Modifications and Props","variationsTitle":"Matsyendrasana Variations to Consider","variationsBody":{"text":"Choose a Matsyendrasana variation based on your level of flexibility and strength. We have included variations for all levels of yogis below.\\n1. Ardha Matsyendrasana (Half Lord of the Fishes Pose) - \\nStart by sitting in the staff pose and bend both legs. Keep the left leg in a half-lotus posture and take your right foot across your left knee, placing the foot flat on the mat. \\n\\nPlace the right hand behind your buttocks. Take a deep breath, raise the left arm, twist the spine, lean forward your shoulder, and place your left hand over or close to the front foot. \\nFor a stronger Matsyendrasana foundation, hold this intermediate variation for a couple of minutes on each side.\\n\\n2. Marichyasana I (Marichyasana A) - \\nGet started by coming into the half-staff pose—keep your right leg bent with your right foot flat and your left leg straight on the mat. \\nBring the torso down to the inside of your right leg, and wrap the right arm tricep around the front shin, turning the palm over and reaching it behind you. \\nAlso, bring the left arm behind your back, bind the body, and interlock both hands together. \\n\\nInhale and using length from your spine, bend your torso forward. Exhale, engage your core and bring the forehead close to your left shin. On each side, hold this advanced twist variation for five breaths.\\n\\n3. Marichyasana II (Marichyasana B) - \\nBend your left leg from the full-staff pose into a half-lotus.Make sure your left foot is placed between your right foot and right glute in a half-lotus stance. \\nLean forward, reach your right arm around the bent right leg, then wrap your left arm behind. Hold on to your fingers in a bind.  \\n\\nInhale, raise the spine, and pull the navel in. Finally, exhale as you fold the torso forward onto the mat. Hold this twist on each side for 3 to 5 deep breaths and challenge your entire body.\n","html":"<p>Choose a Matsyendrasana variation based on your level of flexibility and strength. We have included variations for all levels of yogis below.</p><p><strong>1.&nbsp;Ardha Matsyendrasana (Half Lord of the Fishes Pose) -&nbsp;</strong>Start by sitting in the staff pose and bend both legs. Keep the left leg in a half-lotus posture and take your right foot across your left knee, placing the foot flat on the mat.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:5441,height:3627/oaHeyzTWQFeko3xNPDMj\" alt=\"Ardha Matsyendrasana (Half Lord of the Fishes Pose)\" title=\"Ardha Matsyendrasana (Half Lord of the Fishes Pose)\" width=\"600\" height=\"350\"><p>Place the right hand behind your buttocks. Take a deep breath, raise the left arm, twist the spine, lean forward your shoulder, and place your left hand over or close to the front foot.&nbsp;</p><p>For a stronger Matsyendrasana foundation, hold this intermediate variation for a couple of minutes on each side.</p><p></p><p><strong>2. Marichyasana I (Marichyasana A) -&nbsp;</strong>Get started by coming into the half-staff pose—keep your right leg bent with your right foot flat and your left leg straight on the mat.&nbsp;</p><p>Bring the torso down to the inside of your right leg, and wrap the right arm tricep around the front shin, turning the palm over and reaching it behind you.&nbsp;</p><p>Also, bring the left arm behind your back, bind the body, and interlock both hands together.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:730,height:411/nAkzvmJcQOiwXdVHyzNZ\" alt=\"Marichyasana I (Marichyasana A)\" title=\"Marichyasana I (Marichyasana A)\" width=\"600\" height=\"350\"><p>Inhale and using length from your spine, bend your torso forward. Exhale, engage your core and bring the forehead close to your left shin. On each side, hold this advanced twist variation for five breaths.</p><p></p><p><strong>3. Marichyasana II (Marichyasana B) -&nbsp;</strong>Bend your left leg from the full-staff pose into a half-lotus.Make sure your left foot is placed between your right foot and right glute in a half-lotus stance.&nbsp;</p><p>Lean forward, reach your right arm around the bent right leg, then wrap your left arm behind. Hold on to your fingers in a bind.&nbsp;&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:1000,height:576/l8WRQdZQTO5CjElcku4N\" alt=\"Marichyasana II (Marichyasana B)\" title=\"Marichyasana II (Marichyasana B)\" width=\"600\" height=\"350\"><p>Inhale, raise the spine, and pull the navel in. Finally, exhale as you fold the torso forward onto the mat. Hold this twist on each side for 3 to 5 deep breaths and challenge your entire body.<br></p>"},"levelUpTitle":"Level-Up Poses After Matsyendrasana for Advanced Yogis","similarTitle":"Similar Seated Twist Poses like Matsyendrasana","similarBody":{"text":"If you aim to strengthen your glutes and spine, you must include these seated spinal twist poses into your daily routine. \\n\\nParivrtta Virasana (Revolved Hero Pose)\\nBharadvajasana (Bharadvaja's Twist Pose)\\nPadmasana Variation (Lotus Pose Spinal Twist)\\nParivrtta Navasana (Twisted Boat Pose Variation)\\n","html":"<p>If you aim to strengthen your glutes and spine, you must include these seated spinal twist poses into your daily routine.&nbsp;</p><p></p><ol><li><div><p>Parivrtta Virasana (Revolved Hero Pose)</p></div></li><li><div><p>Bharadvajasana (Bharadvaja's Twist Pose)</p></div></li><li><div><p>Padmasana Variation (Lotus Pose Spinal Twist)</p></div></li><li><div><p>Parivrtta Navasana (Twisted Boat Pose Variation)</p></div></li></ol><p></p>"},"faq":"Frequently Asked Questions about Matsyendrasana","levelUpBody":{"text":"Feeling strong in the spine and glutes? — Now it's time to take your intermediate Matsyendrasana practice to the next level, and here are some advance level poses for you to try:\\n\n\\nLevel-Up Pose 1 -\\n Marichyasana III (Marichyasana C) \\nLevel-Up Pose 2 - \\nMarichyasana IV (Marichyasana D)\\nLevel-Up Pose 3 - \\nParivrtta Surya Yantrasana (Compass Pose)\\nLevel-Up Pose 4 - \\nParivrtta Janu Sirsasana (Revolved Head to Knee Pose)\\n\\n\\nMarichyasana III (Marichyasana C) \\n\\n\\nMarichyasana IV (Marichyasana D)\\n\\n\\nParivrtta Surya Yantrasana (Compass Pose)\\n\\n\\nParivrtta Janu Sirsasana (Revolved Head to Knee Pose)\\n","html":"<p>Feeling strong in the spine and glutes? — Now it's time to take your intermediate Matsyendrasana practice to the next level, and here are some advance level poses for you to try:</p><p><br><strong>Level-Up Pose 1 -</strong>&nbsp;Marichyasana III (Marichyasana C)&nbsp;</p><p><strong>Level-Up Pose 2 -&nbsp;</strong>Marichyasana IV (Marichyasana D)</p><p><strong>Level-Up Pose 3 -&nbsp;</strong>Parivrtta Surya Yantrasana (Compass Pose)</p><p><strong>Level-Up Pose 4 -&nbsp;</strong>Parivrtta Janu Sirsasana (Revolved Head to Knee Pose)</p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:1000,height:667/Od7X4NIWTdmIYTAoe1xI\" alt=\"Marichyasana III (Marichyasana C) \" title=\"Marichyasana III (Marichyasana C) \" width=\"600\" height=\"350\"><p><em><strong>Marichyasana III (Marichyasana C)&nbsp;</strong></em></p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:283,height:248/z27aOEqpTb5PPe3cX9bM\" alt=\"Marichyasana IV (Marichyasana D)\" title=\"Marichyasana IV (Marichyasana D)\" width=\"600\" height=\"350\"><p><em><strong>Marichyasana IV (Marichyasana D)</strong></em></p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:5472,height:3648/5NM26uFXRYmcWyyKfmSw\" alt=\"Parivrtta Surya Yantrasana (Compass Pose)\" title=\"Parivrtta Surya Yantrasana (Compass Pose)\" width=\"600\" height=\"350\"><p><em><strong>Parivrtta Surya Yantrasana (Compass Pose)</strong></em></p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:5472,height:3648/HAVNLNunRcqJVSGGfbTw\" alt=\"Parivrtta Janu Sirsasana (Revolved Head to Knee Pose)\" title=\"Parivrtta Janu Sirsasana (Revolved Head to Knee Pose)\" width=\"600\" height=\"350\"><p><em><strong>Parivrtta Janu Sirsasana (Revolved Head to Knee Pose)</strong></em></p><p></p>"},"medicalReviewerTagLine":null,"medicalReviewerSLug":null,"medicallyReviewedByName":null,"medicallyReviewedbyImage":null,"writtenByImage":{"url":"https://media.graphassets.com/resize=fit:clip,height:56,width:56/FnQtOJET3WmgC9VpDGSP","fileName":"will-writtenby.png"},"writtenByName":"Will Allen","writtenBySLug":"will-allen","writtenByTagLine":"Co-Founder MyYogaTeacher","seoDescription":"Read and learn step-by-step instructions, health benefits, tips, and tricks on performing Matsyendrasana or Lord of the Fishes Pose.","breadcrumbName":"Matsyendrasana "},"showNavigation":false,"recommendations_group_class":{"Recommend":[]},"teacher_recomandation":null,"faq_details":[{"ID":613,"UUID":"0e51eba6-2d56-4a58-bd50-bae8d9005fed","TagID":282,"Question":"Can beginners perform Matsyendrasana?\n","Answer":"<p>Out of the primary twelve Hatha postures, Matsyendrasana is a type of seated twist pose that all levels of practitioners, including beginners and intermediates, can easily execute.&nbsp; </p>","Position":1,"CreatedDate":"2023-04-14 13:01:44","ModifiedDate":"2023-04-14 13:01:44","Tags":null},{"ID":614,"UUID":"c6efcedb-d6d1-472a-a77f-4077b4595925","TagID":282,"Question":"What is Matsyendrasana good for?\n\n","Answer":"<p>Matsyendrasana not only helps to rejuvenate the body, but it also helps to improve digestion, reduce stress, and increase flexibility.&nbsp;</p><p><br></p>","Position":2,"CreatedDate":"2023-04-14 13:02:04","ModifiedDate":"2023-04-14 13:02:04","Tags":null},{"ID":615,"UUID":"dcd69a78-d73d-4aa3-983d-50319501b6db","TagID":282,"Question":"What are the benefits of Matsyendrasana?\n\n","Answer":"<p>Among the many benefits of Matsyendrasana:</p><p><br></p><ul><li>This pose is great for improving the health of your spine and toning of the muscles and ligaments surrounding it.&nbsp;</li></ul><p><br></p><ul><li>This pose can also help improve blood circulation, allowing blood to move freely throughout the body.&nbsp;</li></ul><p><br></p><ul><li>On top of that, Matsyendrasana is known to reduce fatigue, boost your energy levels, and stimulate your abdominal organs.&nbsp;</li></ul><p><br></p>","Position":3,"CreatedDate":"2023-04-14 13:02:24","ModifiedDate":"2023-04-14 13:02:24","Tags":null},{"ID":616,"UUID":"8cb68d18-f3f4-4e17-a93d-2cf9ab4a066b","TagID":282,"Question":"What are the different preparatory poses in Matsyendrasana?\n","Answer":"<p>To prepare for Matsyendrasana, Baddha Konasana, Parsvottanasana, and Bharadvajasana are highly recommended. These poses will help practitioners open their lower body and activate the spine and sides of the body, which is necessary for the twisting motion.</p><p><br></p>","Position":4,"CreatedDate":"2023-04-14 13:02:48","ModifiedDate":"2023-04-14 13:02:48","Tags":null},{"ID":617,"UUID":"9ae530bb-07e0-4937-924d-3f5dac099cde","TagID":282,"Question":"What are the different variations in Matsyendrasana? \n","Answer":"<p>If you're feeling extra adventurous, you can take your Matsyendrasana practice to the next level by tossing in a few additional variations into your practice, like—Marichyasana A, B, C, and D.&nbsp;</p><p><br></p><p><br></p>","Position":5,"CreatedDate":"2023-04-14 13:03:11","ModifiedDate":"2023-04-14 13:03:11","Tags":null},{"ID":618,"UUID":"d6ace531-6f0a-45d7-8c0a-3e168c21a04b","TagID":282,"Question":"Who should avoid performing Matsyendrasana?\n","Answer":"<p>Those with intense back or neck pain should exercise cautiously and under close supervision. If you have disc issues, then completely avoid performing Matsyendrasana altogether.&nbsp;</p><p><br></p><p><br></p>","Position":6,"CreatedDate":"2023-04-14 13:03:38","ModifiedDate":"2023-04-14 13:03:38","Tags":null},{"ID":619,"UUID":"50db5ea3-bab9-4e78-99e7-e9f03e5fcc7c","TagID":282,"Question":"How long should you hold Matsyendrasana?\n","Answer":"<p>Hold this pose on each side for atleast 4 to 5 minutes. Whereas advanced-level yogis can hold this position as long, as they feel comfortable in it.&nbsp;</p><p><br></p>","Position":7,"CreatedDate":"2023-04-14 13:04:04","ModifiedDate":"2023-04-14 13:04:04","Tags":null},{"ID":620,"UUID":"e22cd643-f7f2-484e-a1bd-6bdcfa5cb896","TagID":282,"Question":"Which asana is recommended to be performed after Matsyendrasana?\n","Answer":"<p>It's necessary to release tension from your spine and glutes; hence Paschimottanasana and Supta Baddha Konasana are the best asanas to perform after Matsyendrasana.&nbsp;</p><p><br></p><p><br></p>","Position":8,"CreatedDate":"2023-04-14 13:04:27","ModifiedDate":"2023-04-14 13:04:27","Tags":null}],"yoga_details":{"ID":282,"UUID":"505a6e26-3b2b-11ed-8d73-025b4d182ad0","TagCategoryID":9,"TagCategoryUUID":"f3b002e9-a0f1-47bd-a6a8-966d79cef5ab","Name":"Matsyendrasana","IsActive":1,"CreatedDate":"2022-09-23 10:34:54","ModifiedDate":"2022-09-23 10:34:54","Label":"Matsyendrasana","Description":"","Slug":"matsyendrasana","WhosFor":"","WhosNotFor":"","HowWillHelp":"","HowWillNotHelp":"","IsShownInPage":1,"Thumbnail":"https://res.cloudinary.com/dgerdfai4/image/upload/v1681477260/asana/1_47.jpg","Tagline":"Increase your spinal flexibility & boost your digestion with Yoganidrasana.\n","MetaDescription":"Read and learn step-by-step instructions, health benefits, tips, and tricks on performing Yoganidrasana or Yogic Sleep Pose.  \n","TagCategory":null},"yoga_types":[{"ID":135,"UUID":"65856860-f943-4bae-9603-40b0b41a606a","TagCategoryID":9,"TagCategoryUUID":"f3b002e9-a0f1-47bd-a6a8-966d79cef5ab","Name":"Dhanurasana","IsActive":1,"CreatedDate":"2022-07-26 07:32:34","ModifiedDate":"2022-07-26 07:32:34","Label":"Dhanurasana","Description":"","Slug":"dhanurasana","WhosFor":"","WhosNotFor":"","HowWillHelp":"","HowWillNotHelp":"","IsShownInPage":1,"Thumbnail":"https://res.cloudinary.com/dgerdfai4/image/upload/v1664181342/tags/zobpijewerhbiz0gus3i.jpg","Tagline":"Open up your chest and strengthen your low back with Dhanurasana.","MetaDescription":"Read and learn step-by-step instructions, health benefits, tips, and tricks on performing Dhanurasana or Bow Pose. 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Constipation is a common problem that nearly everyone experiences in their lives. It can involve unpleasant symptoms, like infrequent bowel movements, difficulty passing stool, abdominal pain, bloating, and discomfort. Constipation can be caused by a variety of factors, like poor diet, dehydration, medication, inflammation, stress, and other health factors. It can have a significant impact on your quality of life because it causes so much discomfort, anxiety, and in some cases social isolation.\\n\\nHow Yoga Helps With Constipation\\nYoga can help relieve constipation in a number of ways. Yoga helps to improve digestion by stimulating the internal organs that are responsible for digestion and elimination. Yoga postures involve stretching, compression, and twisting of the abdominal area, which massages your digestive system and increases blood flow to the area. This increased circulation helps to alleviate constipation by promoting healthy bowel movements and reducing inflammation and bloating.\\nYoga also helps to reduce stress, which is a common trigger for constipation. Stress activates the sympathetic nervous system, which slows down digestion and leads to constipation. Yoga helps by activating the parasympathetic nervous system, which is responsible for relaxation and digestion. Along with yoga poses, yogic breathing techniques (pranayama) and meditation work to calm the mind, reduce anxiety, and promote relaxation, which can help resolve constipation.\\nYoga is a great tool to use if you’re looking to start implementing a healthy lifestyle, which is essential for maintaining regular bowel movements. Yoga encourages a balanced diet, hydration, and physical activity – all of which are pretty important if you want good digestive health. A diet rich in fiber, fruits, vegetables, and water helps to promote bowel regularity and prevent constipation. Regular exercise (including yoga), helps to improve muscle tone, blood circulation, and bowel movements.\\n\\nYoga for a Healthy Digestive System\\nThe benefits of yoga for the digestive system go beyond constipation, which is noteworthy if you suffer from chronic digestive issues. Yoga can help to alleviate a range of digestive problems, such as bloating, gas, indigestion, acid reflux, and irritable bowel syndrome (IBS). Yoga helps to reduce inflammation and enhance the immune system, which is crucial for gut health. It also helps to balance your gut microbiome, which is a collection of microorganisms that play a vital role in digestion and immune function.\\nYoga can also help to boost the detoxification process in the body, which in turn can provide relief by eliminating waste and toxins from the body. Yoga postures that involve twisting work to massage your internal organs — like your liver, pancreas, and spleen, which are responsible for detoxification.\\nChronic constipation can lead to feelings of frustration, embarrassment, and shame. But Yoga can help with those emotions. Yoga also increases mindfulness, compassion, and self-awareness, which in turn help you manage emotional stress.\\n\\nPracticing Yoga for Constipation\\nIf you’re experiencing the discomfort of constipation and you’re looking for a natural way to provide quick relief, yoga is possibly the most effective, non-invasive way to get your digestive system functioning normally again. But it’s important to practice with correct alignment and avoid straining in order to prevent injury.\\nWhen practicing yoga for constipation, be sure to listen to your body and give yourself a break if you feel any pain or discomfort. If you’re new to yoga and unsure how to practice the poses below, try starting out with a certified yoga instructor. You can take an online class at \\nMyYogaTeacher\\n or book a private session with an experienced teacher who can guide you through the poses.\\n\\nYoga Poses for Constipation\\nReady to get started? Try practicing the poses below for better digestive health and relief from bloating, gas, and constipation.\\n\\n1. Knees-to-Chest Pose\\n\\nLie with your back flat on your yoga mat and your arms at your sides. Inhale, and as you exhale, bring your knees to your chest and either holding your knees with your hands, or if you’re able, wrapping your arms around your knees. As you hug your knees to your chest, gently rock your body for soothing, gas-relieving movement.\n\\n2. Seated Spinal Twist Pose\\n\\nSitting with your knees bent and your feet tucked in next to your left butt cheek, inhale with your spine straight, lifting your chest. As you exhale, rotate your torso to your right. Position your right hand on the floor just slightly behind you, and rest your left hand on your right knee. On your next breath, rotate a little more as you exhale, turning your head to look over your right shoulder. Hold this pose for 20 to 30 seconds, then repeat on the other side.\\n\\n3. Downward Facing Dog Pose\\n\\nWith your hands and knees on the floor, push your hips upward until you are balancing on your hands and feet, and your body resembles an inverted “v” shape. Reach your heels toward the floor, stretching your hamstrings and activating your thighs. Keep your head between your arms, lengthening your side-body as you stretch. Stay here for several breaths.\n\\n4. Standing Forward Fold Pose\\n\\nStand at the front of your mat, feet hip distance apart. Exhale and bend forward from the waist, with your knees slightly bent and touching your hands to the floor in front of your feet. Inhale and exhale, allowing your torso to extend without rounding your back. Lengthen and soften your neck, and let the muscles of your thighs and lower back open and release any built-up tension. Hold the pose for 1-2 minutes.\\n\\n5. Child’s Pose\\n\\nStart on your hands and knees and then lower yourself down so that your backside is resting on your heels, and your big toes are touching each other. Move your hands forward, palms down, so that your forehead is resting on the floor. Allow your spine to lengthen and your neck muscles to fully relax. Breathe deeply and mindfully while staying in this pose for 5-6 minutes.\\n\\n6. Cat-Cow Pose\\n\\nStart with your hands and knees on the floor. Inhale and look up, lifting your chin and gently arching your back. As you exhale, drop your chin and look down toward your naval as you curl your spine forward. Continue this movement 5-10 times.\\n\\n7. Supine Twist Pose\\n\\nLie on the floor with your knees bent and bring them to your chest. Slowly and mindfully drop your left side while extending your arms outward in a “t” shape. Hold this pose for about 30 seconds while breathing mindfully. Bring your knees back to your chest, and then repeat on your right side.\\n\\n8. Corpse Pose\\n\\nSit on your yoga mat and lower your body to the floor, relaxing your legs and letting your arms rest on the floor at your sides, palms up. Keep your eyes closed and focus on your breathing. Relax the muscles in your face and neck, and visualize every part of your body letting go of all tension. Hold this pose for 5-7 minutes.","html":"<p>Feeling a bit backed up? Constipation is a common problem that nearly everyone experiences in their lives. It can involve unpleasant symptoms, like infrequent bowel movements, difficulty passing stool, abdominal pain, bloating, and discomfort. Constipation can be caused by a variety of factors, like poor diet, dehydration, medication, inflammation, stress, and other health factors. It can have a significant impact on your quality of life because it causes so much discomfort, anxiety, and in some cases social isolation.</p><p></p><h2>How Yoga Helps With Constipation</h2><p>Yoga can help relieve constipation in a number of ways. Yoga helps to improve digestion by stimulating the internal organs that are responsible for digestion and elimination. Yoga postures involve stretching, compression, and twisting of the abdominal area, which massages your digestive system and increases blood flow to the area. This increased circulation helps to alleviate constipation by promoting healthy bowel movements and reducing inflammation and bloating.</p><p>Yoga also helps to reduce stress, which is a common trigger for constipation. Stress activates the sympathetic nervous system, which slows down digestion and leads to constipation. Yoga helps by activating the parasympathetic nervous system, which is responsible for relaxation and digestion. Along with yoga poses, yogic breathing techniques (pranayama) and meditation work to calm the mind, reduce anxiety, and promote relaxation, which can help resolve constipation.</p><p>Yoga is a great tool to use if you’re looking to start implementing a healthy lifestyle, which is essential for maintaining regular bowel movements. Yoga encourages a balanced diet, hydration, and physical activity – all of which are pretty important if you want good digestive health. A diet rich in fiber, fruits, vegetables, and water helps to promote bowel regularity and prevent constipation. Regular exercise (including yoga), helps to improve muscle tone, blood circulation, and bowel movements.</p><p></p><h2>Yoga for a Healthy Digestive System</h2><p>The benefits of yoga for the digestive system go beyond constipation, which is noteworthy if you suffer from chronic digestive issues. Yoga can help to alleviate a range of digestive problems, such as bloating, gas, indigestion, acid reflux, and irritable bowel syndrome (IBS). Yoga helps to reduce inflammation and enhance the immune system, which is crucial for gut health. It also helps to balance your gut microbiome, which is a collection of microorganisms that play a vital role in digestion and immune function.</p><p>Yoga can also help to boost the detoxification process in the body, which in turn can provide relief by eliminating waste and toxins from the body. Yoga postures that involve twisting work to massage your internal organs — like your liver, pancreas, and spleen, which are responsible for detoxification.</p><p>Chronic constipation can lead to feelings of frustration, embarrassment, and shame. But Yoga can help with those emotions. Yoga also increases mindfulness, compassion, and self-awareness, which in turn help you manage emotional stress.</p><p></p><h2>Practicing Yoga for Constipation</h2><p>If you’re experiencing the discomfort of constipation and you’re looking for a natural way to provide quick relief, yoga is possibly the most effective, non-invasive way to get your digestive system functioning normally again. But it’s important to practice with correct alignment and avoid straining in order to prevent injury.</p><p>When practicing yoga for constipation, be sure to listen to your body and give yourself a break if you feel any pain or discomfort. If you’re new to yoga and unsure how to practice the poses below, try starting out with a certified yoga instructor. You can take an online class at <a title=\"http://myyogateacher.com\" href=\"http://myyogateacher.com\"><u>MyYogaTeacher</u></a> or book a private session with an experienced teacher who can guide you through the poses.</p><p></p><h2>Yoga Poses for Constipation</h2><p>Ready to get started? Try practicing the poses below for better digestive health and relief from bloating, gas, and constipation.</p><p></p><h3><strong>1. Knees-to-Chest Pose</strong></h3><img src=\"https://media.graphassets.com/resize=width:3000,height:2000/UxE285Q728NK1JTj5LA1\" alt=\"Knees-to-Chest Pose\" title=\"04 Knees to Chest.jpg\" width=\"3000\" height=\"2000\" /><p>Lie with your back flat on your yoga mat and your arms at your sides. Inhale, and as you exhale, bring your knees to your chest and either holding your knees with your hands, or if you’re able, wrapping your arms around your knees. As you hug your knees to your chest, gently rock your body for soothing, gas-relieving movement.<br></p><h3><strong>2. Seated Spinal Twist Pose</strong></h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/IRF4o9GRTrWmJjtKeBNM\" alt=\"Seated Spinal Twist\" title=\"seatedtwist (1).jpg\" width=\"7008\" height=\"4672\" /><p>Sitting with your knees bent and your feet tucked in next to your left butt cheek, inhale with your spine straight, lifting your chest. As you exhale, rotate your torso to your right. Position your right hand on the floor just slightly behind you, and rest your left hand on your right knee. On your next breath, rotate a little more as you exhale, turning your head to look over your right shoulder. Hold this pose for 20 to 30 seconds, then repeat on the other side.</p><p></p><h3><strong>3. Downward Facing Dog Pose</strong></h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/KVOJ8i0wTTupsj4YH1jh\" alt=\"Downward Facing Dog Pose\" title=\"Downward Facing Dog.jpg\" width=\"7008\" height=\"4672\" /><p>With your hands and knees on the floor, push your hips upward until you are balancing on your hands and feet, and your body resembles an inverted “v” shape. Reach your heels toward the floor, stretching your hamstrings and activating your thighs. Keep your head between your arms, lengthening your side-body as you stretch. Stay here for several breaths.<br></p><h3><strong>4. Standing Forward Fold Pose</strong></h3><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/EsegfLd6ScaP8gkK8mCe\" alt=\"Standing Forward Fold Pose\" title=\"Standing Forward Fold.JPG\" width=\"6000\" height=\"4000\" /><p>Stand at the front of your mat, feet hip distance apart. Exhale and bend forward from the waist, with your knees slightly bent and touching your hands to the floor in front of your feet. Inhale and exhale, allowing your torso to extend without rounding your back. Lengthen and soften your neck, and let the muscles of your thighs and lower back open and release any built-up tension. Hold the pose for 1-2 minutes.</p><p></p><h3><strong>5. Child’s Pose</strong></h3><img src=\"https://media.graphassets.com/resize=width:4942,height:3295/VNJrRn9cQ5287iwNaMML\" alt=\"Child’s pose\" title=\"Child_s pose.JPG\" width=\"4942\" height=\"3295\" /><p>Start on your hands and knees and then lower yourself down so that your backside is resting on your heels, and your big toes are touching each other. Move your hands forward, palms down, so that your forehead is resting on the floor. Allow your spine to lengthen and your neck muscles to fully relax. Breathe deeply and mindfully while staying in this pose for 5-6 minutes.</p><p></p><h3><strong>6. Cat-Cow Pose</strong></h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/ipmKZ5fWRbGl3DlEk1g2\" alt=\"Cat-Cow Pose\" title=\"CatCow (1).jpg\" width=\"7008\" height=\"4672\" /><p>Start with your hands and knees on the floor. Inhale and look up, lifting your chin and gently arching your back. As you exhale, drop your chin and look down toward your naval as you curl your spine forward. Continue this movement 5-10 times.</p><p></p><h3><strong>7. Supine Twist Pose</strong></h3><img src=\"https://media.graphassets.com/resize=width:3000,height:2000/HO9sj2SvTda0PvQqL2iA\" alt=\"Supine Twist Pose\" title=\"Supine Twist.jpg\" width=\"3000\" height=\"2000\" /><p>Lie on the floor with your knees bent and bring them to your chest. Slowly and mindfully drop your left side while extending your arms outward in a “t” shape. Hold this pose for about 30 seconds while breathing mindfully. Bring your knees back to your chest, and then repeat on your right side.</p><p></p><h3><strong>8. Corpse Pose</strong></h3><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/V9Pvi6iPRVeFM2fnhHGo\" alt=\"Corpse pose\" title=\"Corpse Pose.JPG\" width=\"6000\" height=\"4000\" /><p>Sit on your yoga mat and lower your body to the floor, relaxing your legs and letting your arms rest on the floor at your sides, palms up. Keep your eyes closed and focus on your breathing. Relax the muscles in your face and neck, and visualize every part of your body letting go of all tension. Hold this pose for 5-7 minutes.</p>"},"category":["yoga"]}]},{"status":"success","post":[{"id":"clgkoigewp17w0ak7ywv13jyp","slug":"yoga-for-constipation","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yoga for Constipation: Top 8 Poses to Stimulate Digestion and Alleviate Discomfort","createdAt":"2023-04-17T10:14:18.772872+00:00","coverUrl":"jtuq5fj29p3tk5fgzo8b.jpg","content":{"text":"Feeling a bit backed up? Constipation is a common problem that nearly everyone experiences in their lives. It can involve unpleasant symptoms, like infrequent bowel movements, difficulty passing stool, abdominal pain, bloating, and discomfort. Constipation can be caused by a variety of factors, like poor diet, dehydration, medication, inflammation, stress, and other health factors. It can have a significant impact on your quality of life because it causes so much discomfort, anxiety, and in some cases social isolation.\\n\\nHow Yoga Helps With Constipation?\\nYoga can help relieve constipation in a number of ways. Yoga helps to improve digestion by stimulating the internal organs that are responsible for digestion and elimination. Yoga postures involve stretching, compression, and twisting of the abdominal area, which massages your digestive system and increases blood flow to the area. This increased circulation helps to alleviate constipation by promoting healthy bowel movements and reducing inflammation and bloating.\\nYoga also helps to reduce stress, which is a common trigger for constipation. Stress activates the sympathetic nervous system, which slows down digestion and leads to constipation. Yoga helps by activating the parasympathetic nervous system, which is responsible for relaxation and digestion. Along with yoga poses, yogic breathing techniques (pranayama) and meditation work to calm the mind, reduce anxiety, and promote relaxation, which can help resolve constipation.\\n\nYoga is a great tool to use if you’re looking to start implementing a healthy lifestyle, which is essential for maintaining regular bowel movements. Yoga encourages a balanced diet, hydration, and physical activity – all of which are pretty important if you want good digestive health. A diet rich in fiber, fruits, vegetables, and water helps to promote bowel regularity and prevent constipation. Regular exercise (including yoga), helps to improve muscle tone, blood circulation, and bowel movements.\n\\nYoga for a Healthy Digestive System\\nThe benefits of yoga for the digestive system go beyond constipation, which is noteworthy if you suffer from chronic digestive issues. Yoga can help to alleviate a range of digestive problems, such as bloating, gas, indigestion, acid reflux, and irritable bowel syndrome (IBS). Yoga helps to reduce inflammation and enhance the immune system, which is crucial for gut health. It also helps to balance your gut microbiome, which is a collection of microorganisms that play a vital role in digestion and immune function.\\nYoga can also help to boost the detoxification process in the body, which in turn can provide relief by eliminating waste and toxins from the body. Yoga postures that involve twisting work to massage your internal organs — like your liver, pancreas, and spleen, which are responsible for detoxification.\\nChronic constipation can lead to feelings of frustration, embarrassment, and shame. But Yoga can help with those emotions. Yoga also increases mindfulness, compassion, and self-awareness, which in turn help you manage emotional stress.\\n\\nPracticing Yoga for Constipation\\nIf you’re experiencing the discomfort of constipation and you’re looking for a natural way to provide quick relief, yoga is possibly the most effective, non-invasive way to get your digestive system functioning normally again. But it’s important to practice with correct alignment and avoid straining in order to prevent injury.\\nWhen practicing yoga for constipation, be sure to listen to your body and give yourself a break if you feel any pain or discomfort. If you’re new to yoga and unsure how to practice the poses below, try starting out with a certified yoga instructor. You can take an online class at \\nMyYogaTeacher\\n or book a private session with an experienced teacher who can guide you through the poses.\\n\\nTop 8 Yoga Poses for Constipation\\nReady to get started? Try practicing the poses below for better digestive health and relief from bloating, gas, and constipation.\\n\n1. Knees-to-Chest\\n\\nLie with your back flat on your yoga mat and your arms at your sides. Inhale, and as you exhale, bring your knees to your chest and either holding your knees with your hands, or if you’re able, wrapping your arms around your knees. As you hug your knees to your chest, gently rock your body for soothing, gas-relieving movement.\\n\\n2. Seated Spinal Twist\\n\\nSitting with your knees bent and your feet tucked in next to your left butt cheek, inhale with your spine straight, lifting your chest. As you exhale, rotate your torso to your right. Position your right hand on the floor just slightly behind you, and rest your left hand on your right knee. On your next breath, rotate a little more as you exhale, turning your head to look over your right shoulder. Hold this pose for 20 to 30 seconds, then repeat on the other side.\\n\\n3. Downward Facing Dog\\n\\nWith your hands and knees on the floor, push your hips upward until you are balancing on your hands and feet, and your body resembles an inverted “v” shape. Reach your heels toward the floor, stretching your hamstrings and activating your thighs. Keep your head between your arms, lengthening your side-body as you stretch. Stay here for several breaths.\\n\\n4. Standing Forward Fold\\n\\nStand at the front of your mat, feet hip distance apart. Exhale and bend forward from the waist, with your knees slightly bent and touching your hands to the floor in front of your feet. Inhale and exhale, allowing your torso to extend without rounding your back. Lengthen and soften your neck, and let the muscles of your thighs and lower back open and release any built-up tension. Hold the pose for 1-2 minutes.\\n\\n5. Child’s pose\\n\\nStart on your hands and knees and then lower yourself down so that your backside is resting on your heels, and your big toes are touching each other. Move your hands forward, palms down, so that your forehead is resting on the floor. Allow your spine to lengthen and your neck muscles to fully relax. Breathe deeply and mindfully while staying in this pose for 5-6 minutes.\\n\\n6. Cat-Cow\\n\\nStart with your hands and knees on the floor. Inhale and look up, lifting your chin and gently arching your back. As you exhale, drop your chin and look down toward your naval as you curl your spine forward. Continue this movement 5-10 times.\\n\\n7. Supine Twist\\n\\nLie on the floor with your knees bent and bring them to your chest. Slowly and mindfully drop your left side while extending your arms outward in a “t” shape. Hold this pose for about 30 seconds while breathing mindfully. Bring your knees back to your chest, and then repeat on your right side.\\n\\n8. Corpse pose\\n\\nSit on your yoga mat and lower your body to the floor, relaxing your legs and letting your arms rest on the floor at your sides, palms up. Keep your eyes closed and focus on your breathing. Relax the muscles in your face and neck, and visualize every part of your body letting go of all tension. Hold this pose for 5-7 minutes.\\n","html":"<p>Feeling a bit backed up? Constipation is a common problem that nearly everyone experiences in their lives. It can involve unpleasant symptoms, like infrequent bowel movements, difficulty passing stool, abdominal pain, bloating, and discomfort. Constipation can be caused by a variety of factors, like poor diet, dehydration, medication, inflammation, stress, and other health factors. It can have a significant impact on your quality of life because it causes so much discomfort, anxiety, and in some cases social isolation.</p><p></p><h2>How Yoga Helps With Constipation?</h2><p>Yoga can help relieve constipation in a number of ways. Yoga helps to improve digestion by stimulating the internal organs that are responsible for digestion and elimination. Yoga postures involve stretching, compression, and twisting of the abdominal area, which massages your digestive system and increases blood flow to the area. This increased circulation helps to alleviate constipation by promoting healthy bowel movements and reducing inflammation and bloating.</p><p>Yoga also helps to reduce stress, which is a common trigger for constipation. Stress activates the sympathetic nervous system, which slows down digestion and leads to constipation. Yoga helps by activating the parasympathetic nervous system, which is responsible for relaxation and digestion. Along with yoga poses, yogic breathing techniques (pranayama) and meditation work to calm the mind, reduce anxiety, and promote relaxation, which can help resolve constipation.</p><p><br>Yoga is a great tool to use if you’re looking to start implementing a healthy lifestyle, which is essential for maintaining regular bowel movements. Yoga encourages a balanced diet, hydration, and physical activity – all of which are pretty important if you want good digestive health. A diet rich in fiber, fruits, vegetables, and water helps to promote bowel regularity and prevent constipation. Regular exercise (including yoga), helps to improve muscle tone, blood circulation, and bowel movements.<br></p><h2>Yoga for a Healthy Digestive System</h2><p>The benefits of yoga for the digestive system go beyond constipation, which is noteworthy if you suffer from chronic digestive issues. Yoga can help to alleviate a range of digestive problems, such as bloating, gas, indigestion, acid reflux, and irritable bowel syndrome (IBS). Yoga helps to reduce inflammation and enhance the immune system, which is crucial for gut health. It also helps to balance your gut microbiome, which is a collection of microorganisms that play a vital role in digestion and immune function.</p><p>Yoga can also help to boost the detoxification process in the body, which in turn can provide relief by eliminating waste and toxins from the body. Yoga postures that involve twisting work to massage your internal organs — like your liver, pancreas, and spleen, which are responsible for detoxification.</p><p>Chronic constipation can lead to feelings of frustration, embarrassment, and shame. But Yoga can help with those emotions. Yoga also increases mindfulness, compassion, and self-awareness, which in turn help you manage emotional stress.</p><p></p><h2>Practicing Yoga for Constipation</h2><p>If you’re experiencing the discomfort of constipation and you’re looking for a natural way to provide quick relief, yoga is possibly the most effective, non-invasive way to get your digestive system functioning normally again. But it’s important to practice with correct alignment and avoid straining in order to prevent injury.</p><p>When practicing yoga for constipation, be sure to listen to your body and give yourself a break if you feel any pain or discomfort. If you’re new to yoga and unsure how to practice the poses below, try starting out with a certified yoga instructor. You can take an online class at <a title=\"http://myyogateacher.com\" href=\"http://myyogateacher.com\"><u>MyYogaTeacher</u></a> or book a private session with an experienced teacher who can guide you through the poses.</p><p></p><h2>Top 8 Yoga Poses for Constipation</h2><p>Ready to get started? Try practicing the poses below for better digestive health and relief from bloating, gas, and constipation.</p><p><strong><br>1. Knees-to-Chest</strong></p><img src=\"https://media.graphassets.com/resize=width:1166,height:622/NRA31OMbTCKOlf0ABFTy\" alt=\"Knees-to-Chest\" title=\"Screenshot 2023-04-17 at 3.36.31 PM.png\" width=\"1166\" height=\"622\" /><p>Lie with your back flat on your yoga mat and your arms at your sides. Inhale, and as you exhale, bring your knees to your chest and either holding your knees with your hands, or if you’re able, wrapping your arms around your knees. As you hug your knees to your chest, gently rock your body for soothing, gas-relieving movement.</p><p></p><p><strong>2. Seated Spinal Twist</strong></p><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/HbWELeTiTG69y5QLkYUU\" alt=\"Seated Spinal Twist\" title=\"seatedtwist.jpg\" width=\"7008\" height=\"4672\" /><p>Sitting with your knees bent and your feet tucked in next to your left butt cheek, inhale with your spine straight, lifting your chest. As you exhale, rotate your torso to your right. Position your right hand on the floor just slightly behind you, and rest your left hand on your right knee. On your next breath, rotate a little more as you exhale, turning your head to look over your right shoulder. Hold this pose for 20 to 30 seconds, then repeat on the other side.</p><p></p><p><strong>3. Downward Facing Dog</strong></p><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/KVOJ8i0wTTupsj4YH1jh\" alt=\"Downward Facing Dog Pose\" title=\"Downward Facing Dog.jpg\" width=\"7008\" height=\"4672\" /><p>With your hands and knees on the floor, push your hips upward until you are balancing on your hands and feet, and your body resembles an inverted “v” shape. Reach your heels toward the floor, stretching your hamstrings and activating your thighs. Keep your head between your arms, lengthening your side-body as you stretch. Stay here for several breaths.</p><p></p><p><strong>4. Standing Forward Fold</strong></p><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/EsegfLd6ScaP8gkK8mCe\" alt=\"Standing Forward Fold Pose\" title=\"Standing Forward Fold.JPG\" width=\"6000\" height=\"4000\" /><p>Stand at the front of your mat, feet hip distance apart. Exhale and bend forward from the waist, with your knees slightly bent and touching your hands to the floor in front of your feet. Inhale and exhale, allowing your torso to extend without rounding your back. Lengthen and soften your neck, and let the muscles of your thighs and lower back open and release any built-up tension. Hold the pose for 1-2 minutes.</p><p></p><p><strong>5. Child’s pose</strong></p><img src=\"https://media.graphassets.com/resize=width:4942,height:3295/VNJrRn9cQ5287iwNaMML\" alt=\"Child’s pose\" title=\"Child_s pose.JPG\" width=\"4942\" height=\"3295\" /><p>Start on your hands and knees and then lower yourself down so that your backside is resting on your heels, and your big toes are touching each other. Move your hands forward, palms down, so that your forehead is resting on the floor. Allow your spine to lengthen and your neck muscles to fully relax. Breathe deeply and mindfully while staying in this pose for 5-6 minutes.</p><p></p><p><strong>6. Cat-Cow</strong></p><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/ipmKZ5fWRbGl3DlEk1g2\" alt=\"Cat-Cow Pose\" title=\"CatCow (1).jpg\" width=\"7008\" height=\"4672\" /><p>Start with your hands and knees on the floor. Inhale and look up, lifting your chin and gently arching your back. As you exhale, drop your chin and look down toward your naval as you curl your spine forward. Continue this movement 5-10 times.</p><p></p><p><strong>7. Supine Twist</strong></p><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/ARpG3bUVSQyReaHmNtL1\" alt=\"Supine twist\" title=\"supine.JPG\" width=\"6000\" height=\"4000\" /><p>Lie on the floor with your knees bent and bring them to your chest. Slowly and mindfully drop your left side while extending your arms outward in a “t” shape. Hold this pose for about 30 seconds while breathing mindfully. Bring your knees back to your chest, and then repeat on your right side.</p><p></p><p><strong>8. Corpse pose</strong></p><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/V9Pvi6iPRVeFM2fnhHGo\" alt=\"Corpse Pose\" title=\"Corpse Pose.JPG\" width=\"6000\" height=\"4000\" /><p>Sit on your yoga mat and lower your body to the floor, relaxing your legs and letting your arms rest on the floor at your sides, palms up. Keep your eyes closed and focus on your breathing. Relax the muscles in your face and neck, and visualize every part of your body letting go of all tension. Hold this pose for 5-7 minutes.</p><p></p>"},"category":[]}]},{"status":"success","post":[{"id":"clg0gw3o0ycc30ak0rlfm4ea9","slug":"yoga-for-endometriosis","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yoga for Endometriosis: 6 Easy Poses to Try at Home","createdAt":"2023-04-03T06:45:34.990165+00:00","coverUrl":"htglzgglkwtr6is6mzmi.jpg","content":{"text":"Endometriosis is a disorder that affects about 190 million women worldwide, causing painful periods, infertility, and other severe symptoms that can significantly reduce the overall quality of their lives. While science is still working to fully understand endometriosis, right now there are a few ways in which women can manage the symptoms of this painful condition, including medication, surgery and various forms of therapy. Yoga can also help ease symptoms, and it’s a great option for women who are looking for a low-risk, low impact way to cope with endometriosis.\\nYoga helps reduce the troubling symptoms of endometriosis in a few different ways. The overall practice of yoga activates the parasympathetic nervous system, which is responsible for operating the body's relaxation and digestive responses. These responses tell your body to slow down and rest, which are crucial when it comes to reducing the pain, anxiety, and stress that comes with endometriosis.\\nYoga also enhances blood flow to your reproductive organs, which can help reduce inflammation and promote healing. Yoga poses work to stretch the muscles and tissues around your uterus and ovaries, which can help reduce the intensity and duration of menstrual cramps.  Endometriosis commonly causes intense chronic pain in the pelvis, lower back, and hips, which yoga can help alleviate through gentle stretches and movement that help open up and relax the muscles in these areas.\\nEndometriosis can also cause infertility due to scarring around the reproductive organs, but yoga can help offset this issue by increasing blood flow to the area and lowering inflammation. Yoga also works to balance your hormones by reducing cortisol and other stress hormones and regulating your menstrual cycle.\\nIn terms of mental health, yoga is one of the most effective tools in managing anxiety and depression, which are common symptoms of endometriosis. This condition can cause immense chronic pain, which typically results in emotional distress that yoga can help alleviate. Yoga sends signals to your mind and body that encourage both to relax, reducing tension, calming anxious thoughts, and improving your sense of well-being.\\n\\nWhat Types of Yoga are Best for Endometriosis?\\nThere are many different kinds of yoga, but if you’re experiencing symptoms of endometriosis you may want to stick with gentle postures like those you would perform in Hatha, Restorative, Gentle, or Yin yoga. These types of yoga focus on easy, low-impact movement, along with relaxation and stress reduction, and they typically involve some type of yogic breath work – which can also help reduce inflammation and chronic pain.\\nIf you’re considering yoga for managing your symptoms of endometriosis, there are certain precautions you should take in order to avoid making those symptoms worse. While you’re on your period, it’s important to avoid inverted postures that might interrupt or change your body’s natural flow. If a specific posture causes pain or discomfort, exit the pose immediately and take a break. It’s important to listen to your body and avoid any kind of position that doesn’t feel good. If you’re unsure about your alignment or you’d like some guidance on how to practice yoga for endometriosis, you can enroll in an online class or book a private session with one of the instructors here at \\nMyYogaTeacher\\n.\n\\n6 Easy Yoga Poses for Endometriosis\\nIf you’re experiencing the painful symptoms of endometriosis, try the gentle poses below for some relief.\\n1.Child’s Pose\\n\\nStart on your hands and knees and then lower yourself down so that your backside is resting on your heels, and your big toes are touching each other. Move your hands forward, palms down, so that your forehead is resting on the floor. Allow your spine to lengthen and your neck muscles to fully relax. Breathe deeply and mindfully while staying in this pose for 5-6 minutes.\n\\n2. Cat-Cow Pose\\n\\nStart in a tabletop position with your hands and knees on the floor. Inhale and look up, lifting your chin and gently arching your spine. As you exhale, drop your chin and look down toward your naval as you curl your spine forward. Continue this movement 5-10 times.\\n\\n3. Fixed Angle Pose\\n\\nSit on your yoga mat with your knees bent and the soles of your feet pressed against each other. With your spine straight, press your hands behind you and gently open up your chest and tuck in your abdomen. Hold the pose for 1-2 minutes.\\n\\n4. Seated Forward Fold Pose\\n\\nSit in the center of your mat with your legs stretched out in front of you. Take a deep inhale and raise your arms directly over your head. As you exhale, slowly lean forward and place your head and chest on top of your legs, and grab your big toes with both of your hands. Tuck your chin and curl abdomen, relaxing your lower back as you sink into this pose. Hold for one minute.\\n\\n5. Supine Twist Pose\\n\\nLie on the floor with your knees bent and bring them to your chest. Slowly and mindfully drop your left side while extending your arms outward in a “t” shape. Hold this pose for about 30 seconds while breathing mindfully. Bring your knees back to your chest, and then repeat on your right side.\\n\\n6. Legs Up The Wall Pose\\n\\nPlace a folded blanket parallel against a wall. Sit sideways in the middle of the blanket, and turn yourself toward the wall, lifting your legs up and propping them against the wall. Lay back comfortably, rest your head and neck on the floor, and fully straighten your legs. Spread your arms out to your sides with your palms facing up. Allow your chest, abdomen, and pelvis to completely relax. Breathe evenly and mindfully while holding this pose for 5-8 minutes.\\n\\nPranayama for Endometriosis\\nYogic breath work can help ease feelings of stress and anxiety, while giving you tools with which to manage pain. Try these breathing exercises to encourage a sense of calm and relaxation.\\n1.Nadi Sodhana or “Alternate Nostril Breathing”\\nExhale completely, and then place your right index finger onto your right nostril, and breathe deeply in through the left. Alternate and place your thumb over your left nostril, and exhale through your right. Continue alternating, repeating at least 10 times.\\n\\n2. Ujjayi or Ocean’s Breath\\nStart by breathing in through your mouth. As you exhale, pull in your chin in toward your body and so that your throat is partly constricted. Then, breathe in and out through your nose, making a slight sound that is similar to the ocean.\\n","html":"<p>Endometriosis is a disorder that affects about 190 million women worldwide, causing painful periods, infertility, and other severe symptoms that can significantly reduce the overall quality of their lives. While science is still working to fully understand endometriosis, right now there are a few ways in which women can manage the symptoms of this painful condition, including medication, surgery and various forms of therapy. Yoga can also help ease symptoms, and it’s a great option for women who are looking for a low-risk, low impact way to cope with endometriosis.</p><p>Yoga helps reduce the troubling symptoms of endometriosis in a few different ways. The overall practice of yoga activates the parasympathetic nervous system, which is responsible for operating the body&#39;s relaxation and digestive responses. These responses tell your body to slow down and rest, which are crucial when it comes to reducing the pain, anxiety, and stress that comes with endometriosis.</p><p>Yoga also enhances blood flow to your reproductive organs, which can help reduce inflammation and promote healing. Yoga poses work to stretch the muscles and tissues around your uterus and ovaries, which can help reduce the intensity and duration of menstrual cramps.  Endometriosis commonly causes intense chronic pain in the pelvis, lower back, and hips, which yoga can help alleviate through gentle stretches and movement that help open up and relax the muscles in these areas.</p><p>Endometriosis can also cause infertility due to scarring around the reproductive organs, but yoga can help offset this issue by increasing blood flow to the area and lowering inflammation. Yoga also works to balance your hormones by reducing cortisol and other stress hormones and regulating your menstrual cycle.</p><p>In terms of mental health, yoga is one of the most effective tools in managing anxiety and depression, which are common symptoms of endometriosis. This condition can cause immense chronic pain, which typically results in emotional distress that yoga can help alleviate. Yoga sends signals to your mind and body that encourage both to relax, reducing tension, calming anxious thoughts, and improving your sense of well-being.</p><p></p><h2><strong>What Types of Yoga are Best for Endometriosis?</strong></h2><p>There are many different kinds of yoga, but if you’re experiencing symptoms of endometriosis you may want to stick with gentle postures like those you would perform in Hatha, Restorative, Gentle, or Yin yoga. These types of yoga focus on easy, low-impact movement, along with relaxation and stress reduction, and they typically involve some type of yogic breath work – which can also help reduce inflammation and chronic pain.</p><p>If you’re considering yoga for managing your symptoms of endometriosis, there are certain precautions you should take in order to avoid making those symptoms worse. While you’re on your period, it’s important to avoid inverted postures that might interrupt or change your body’s natural flow. If a specific posture causes pain or discomfort, exit the pose immediately and take a break. It’s important to listen to your body and avoid any kind of position that doesn’t feel good. If you’re unsure about your alignment or you’d like some guidance on how to practice yoga for endometriosis, you can enroll in an online class or book a private session with one of the instructors here at <a title=\"http://myyogateacher.com\" href=\"http://myyogateacher.com\"><u>MyYogaTeacher</u></a>.<br></p><h2><strong>6 Easy Yoga Poses for Endometriosis</strong></h2><p>If you’re experiencing the painful symptoms of endometriosis, try the gentle poses below for some relief.</p><h3>1.Child’s Pose</h3><img src=\"https://media.graphassets.com/resize=width:4942,height:3295/VNJrRn9cQ5287iwNaMML\" alt=\"Child’s pose\" title=\"Child_s pose.JPG\" width=\"4942\" height=\"3295\" /><p>Start on your hands and knees and then lower yourself down so that your backside is resting on your heels, and your big toes are touching each other. Move your hands forward, palms down, so that your forehead is resting on the floor. Allow your spine to lengthen and your neck muscles to fully relax. Breathe deeply and mindfully while staying in this pose for 5-6 minutes.<br></p><h3>2. Cat-Cow Pose</h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/ipmKZ5fWRbGl3DlEk1g2\" alt=\"Cat-Cow Pose\" title=\"CatCow (1).jpg\" width=\"7008\" height=\"4672\" /><p>Start in a tabletop position with your hands and knees on the floor. Inhale and look up, lifting your chin and gently arching your spine. As you exhale, drop your chin and look down toward your naval as you curl your spine forward. Continue this movement 5-10 times.</p><p></p><h3>3. Fixed Angle Pose</h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/m0Bn6yMkQK2t47KgbAOx\" alt=\"Fixed Angle Pose\" title=\"boundangle.jpg\" width=\"7008\" height=\"4672\" /><p>Sit on your yoga mat with your knees bent and the soles of your feet pressed against each other. With your spine straight, press your hands behind you and gently open up your chest and tuck in your abdomen. Hold the pose for 1-2 minutes.</p><p></p><h3>4. Seated Forward Fold Pose</h3><img src=\"https://media.graphassets.com/resize=width:3504,height:2336/rzy6plhbRpG4V7Y0wdY5\" alt=\"Seated Forward Fold Pose\" title=\"seatedff.jpg\" width=\"3504\" height=\"2336\" /><p>Sit in the center of your mat with your legs stretched out in front of you. Take a deep inhale and raise your arms directly over your head. As you exhale, slowly lean forward and place your head and chest on top of your legs, and grab your big toes with both of your hands. Tuck your chin and curl abdomen, relaxing your lower back as you sink into this pose. Hold for one minute.</p><p></p><h3>5. Supine Twist Pose</h3><img src=\"https://media.graphassets.com/resize=width:3000,height:2000/HO9sj2SvTda0PvQqL2iA\" alt=\"Supine Twist Pose\" title=\"Supine Twist.jpg\" width=\"3000\" height=\"2000\" /><p>Lie on the floor with your knees bent and bring them to your chest. Slowly and mindfully drop your left side while extending your arms outward in a “t” shape. Hold this pose for about 30 seconds while breathing mindfully. Bring your knees back to your chest, and then repeat on your right side.</p><p></p><h3>6. Legs Up The Wall Pose</h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/AmRXuYZjQF23wtlLNgsm\" alt=\"Legs Up The Wall Pose\" title=\"legsupthewall.jpg\" width=\"7008\" height=\"4672\" /><p>Place a folded blanket parallel against a wall. Sit sideways in the middle of the blanket, and turn yourself toward the wall, lifting your legs up and propping them against the wall. Lay back comfortably, rest your head and neck on the floor, and fully straighten your legs. Spread your arms out to your sides with your palms facing up. Allow your chest, abdomen, and pelvis to completely relax. Breathe evenly and mindfully while holding this pose for 5-8 minutes.</p><p></p><h2><strong>Pranayama for Endometriosis</strong></h2><p>Yogic breath work can help ease feelings of stress and anxiety, while giving you tools with which to manage pain. Try these breathing exercises to encourage a sense of calm and relaxation.</p><h2>1.Nadi Sodhana or “Alternate Nostril Breathing”</h2><p>Exhale completely, and then place your right index finger onto your right nostril, and breathe deeply in through the left. Alternate and place your thumb over your left nostril, and exhale through your right. Continue alternating, repeating at least 10 times.</p><p></p><h3>2. Ujjayi or Ocean’s Breath</h3><p>Start by breathing in through your mouth. As you exhale, pull in your chin in toward your body and so that your throat is partly constricted. Then, breathe in and out through your nose, making a slight sound that is similar to the ocean.</p><p></p>"},"category":["yoga_poses"]}]}],"workshop":[],"slug_name":"matsyendrasana","asana_navigation":[{"link":"#main-title","section":"Matsyendrasana (Lord of the Fishes Pose)"},{"link":"#overview","section":"Overview & Etymology"},{"link":"#how-to-do","section":"How to do Matsyendrasana (Half Lord of the Fishes Pose)"},{"link":"#how-to-practice","section":"Matsyendrasana (Lord of the Fishes Pose) Variations to Consider"},{"link":"#FAQ","section":"FAQs"},{"link":"#dhanurasana-workshops","section":"Matsyendrasana (Lord of the Fishes Pose) Workshops"},{"link":"#dhanurasana-articles","section":"Matsyendrasana (Lord of the Fishes Pose) Articles"}],"faq_helmet":[{"@type":"Question","name":"Can beginners perform Matsyendrasana?\n","acceptedAnswer":{"@type":"Answer","text":"Out of the primary twelve Hatha postures, Matsyendrasana is a type of seated twist pose that all levels of practitioners, including beginners and intermediates, can easily execute.&nbsp; "}},{"@type":"Question","name":"What is Matsyendrasana good for?\n\n","acceptedAnswer":{"@type":"Answer","text":"Matsyendrasana not only helps to rejuvenate the body, but it also helps to improve digestion, reduce stress, and increase flexibility.&nbsp;"}},{"@type":"Question","name":"What are the benefits of Matsyendrasana?\n\n","acceptedAnswer":{"@type":"Answer","text":"Among the many benefits of Matsyendrasana:This pose is great for improving the health of your spine and toning of the muscles and ligaments surrounding it.&nbsp;This pose can also help improve blood circulation, allowing blood to move freely throughout the body.&nbsp;On top of that, Matsyendrasana is known to reduce fatigue, boost your energy levels, and stimulate your abdominal organs.&nbsp;"}},{"@type":"Question","name":"What are the different preparatory poses in Matsyendrasana?\n","acceptedAnswer":{"@type":"Answer","text":"To prepare for Matsyendrasana, Baddha Konasana, Parsvottanasana, and Bharadvajasana are highly recommended. These poses will help practitioners open their lower body and activate the spine and sides of the body, which is necessary for the twisting motion."}},{"@type":"Question","name":"What are the different variations in Matsyendrasana? \n","acceptedAnswer":{"@type":"Answer","text":"If you're feeling extra adventurous, you can take your Matsyendrasana practice to the next level by tossing in a few additional variations into your practice, like—Marichyasana A, B, C, and D.&nbsp;"}},{"@type":"Question","name":"Who should avoid performing Matsyendrasana?\n","acceptedAnswer":{"@type":"Answer","text":"Those with intense back or neck pain should exercise cautiously and under close supervision. If you have disc issues, then completely avoid performing Matsyendrasana altogether.&nbsp;"}},{"@type":"Question","name":"How long should you hold Matsyendrasana?\n","acceptedAnswer":{"@type":"Answer","text":"Hold this pose on each side for atleast 4 to 5 minutes. Whereas advanced-level yogis can hold this position as long, as they feel comfortable in it.&nbsp;"}},{"@type":"Question","name":"Which asana is recommended to be performed after Matsyendrasana?\n","acceptedAnswer":{"@type":"Answer","text":"It's necessary to release tension from your spine and glutes; hence Paschimottanasana and Supta Baddha Konasana are the best asanas to perform after Matsyendrasana.&nbsp;"}}],"show_looking_for_practice_for_gc":true,"show_looking_for_practice_for_teacher":true,"show_looking_for_practice_for_wc":true,"reviews_and_ratings":[{"session_details":{"id":1279833,"SessionMergedOriginalSessionUUID":"","Type":"","Status":null,"StartTime":"2022-11-15 01:30:00","EndTime":null,"ActualStartTime":"0001-01-01 00:00:00","WaitingTimeLimit":null,"LikeToDoMore":0,"VideoRecordingStatus":"","ReplayUrl":"","Transcript":"","AudioReplayUrl":null,"AudioTranscriptReplayUrl":null,"SpeakerViewReplayUrl":null,"IpAddress":"","City":"","State":"","Country":"","Lat":0,"Long":0,"Zipcode":"","UserAgent":"","StudentID":0,"StudentUUID":"04791c9e-bd1b-451c-90e2-220522f87e1f","DeviceStudent":"","Goals":null,"StudentNotes":null,"StudentAppPlatform":null,"StudentDeviceType":null,"StudentUniqueDeviceID":null,"StudentJoined":0,"HideReplayFromStudent":0,"RatingOnTime":null,"RatingIP":"","IsRatingEmailSent":0,"Sent321StarFeedbackFollowUpEmail":0,"StudentRating":5,"StudentRatingReason":"","StudentReview":"Great! 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