Purna Matsyendra Asana, Full Spinal Twist
How to perform Purna Matsyendra Asana
Sit in Dandasana with your legs stretched in front of you. Bend your left knee and place your left foot on top of your right thigh with the heel touching your belly.
Bend your right knee, place your right foot outside of the left knee with the sole on the floor just like in Ardha Matsyendra Asana.
The remaining steps are also the same:
With exhalation you twist your upper body and bring your left shoulder outside of the right knee. Place your left hand on the right foot and grab your toes. Place your right hand behind your back on the floor, about half a meter away from your tailbone.
Keep normal breathing and look back over your right shoulder.
Slowly come out of the posture and repeat it from the other side.
Benefits of Purna Matsyendra Asana
The full spinal twist enhances the blood circulation and stimulates your nerves. It is thus beneficial for your brain, too.
With Purna Matsyendra Asana you can burn fat and regain flexibility.
When performing this yoga posture you stretch and strengthen your thigh and back muscles, your shoulders and your knees.
Purna Matsyendra Asana is great if you have digestion or gas problems.
The left foot should be as close to your torso as possible and your right leg should stand straight, with the sole completely on the floor.
Concentrate on turning and twisting your spinal column as much as possible while keeping the back straight. Include your neck area by turning your head, too.
Tips and Help
Only practice brings perfection, so don’t worry if also in this pose you do not seem to bring your spine into the full twist in the beginning. You can start practicing Ardha Matsyendra Asana first and later practice the full spinal twist.
When to Avoid the Full Spinal Twist
People with spinal injuries such as slip disc in any part of the spine as well as people with knee injuries should avoid performing this yoga pose.