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ARDJA-MATSYENDRASANA POSE IN YOGA
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Method: Stand or sit in the same position as for Uddiyana-Banda and exhale forcibly through the mouth after a few preliminary rhythmic breathing routines. Be sure all the air has been expelled from the lungs on a forcible exhalation. Raise the chest and draw the intestine up and in. Now, contract the abdominal muscles—the two recti—and arch them forward with a push. Try to isolate first the right, then the left rectus, making them stand out pillar-like, then rotating them first clockwise, then counterclockwise. This rolling action will be facilitated if you bend the trunk slightly toward one side, then the other. Roll the two recti alternately for several rotations.
Try this exercise standing at first, and once you feel confident in its performance try it in the Lotus Pose. But be sure to approach it gradually. Men over fifty, very young boys and women should not attempt it unless accustomed to hard physical exercise. Therapeutic Value: The above two exercises are considered by experts to be the best method for keeping the abdomen fit and the intestines in perfect condition. Those who practice Uddiyana-Banda and Nauli-Kriya regularly never surfer from digestive or other intestinal disorders. The Nauli is also said to prevent nocturnal emission of semen. 16. Ardja-Matsyendrasana, named after the Yogi teacher Matsyendra, is the only exercise of its kind, since it strengthens the backbone through a twisting movement to either side. It is a variation on the original movement, too difficult for the Western student to contemplate; even so it may prove difficult for the beginner and will require patient application. Method: Sit on the mat or rug with legs outstretched, holding the trunk erect. Then, cross your right foot over your left knee and place it flat on the floor, next to your left knee. Place the fingers of your left hand on top of the toes of your right foot. This is the first stage of this Deep Contraction exercise. For Stage Two, stretch the left arm and grip the toes of the right foot. Place your right arm across your back so that the hand, with palm outward, rests on the waistline near the left hip. As you do this, your torso will be turned half-right. Hold this position, stretching consciously, for a few seconds. Check to see that the chest is erect, otherwise you will not get the full benefit of the asana. Relax. Repeat, reversing the motions, bending the right leg, and so on, and finally turning half-left. Relax again. Increase the stretch by one second every time you do this exercise, until you are able to hold the position for a full minute. Always remember that your motions must be smooth, gradual, and never jerky.
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