Purna Matsyendrasana: Step-by-Step Instructions, Benefits and Contraindications

Purna Matsyendrasana, also known as the “Full Spinal Twist Pose,” is a variation of Matsyendrasana. This asana indicates the whole twist that engages the entire spine. Traditionally, advanced yogis practice Purna Matsyendrasana to increase spiritual energy, purify the body, and open the mind.

Performing Full Spinal Twist Pose, can be tricky, but the rewards are well worth the effort. This pose offers countless physical benefits and significant mental and emotional benefits. At Rishikul Yogshala in Rishikesh, our professional yoga experts guide students to experience the physical advantages and embrace the emotional and cognitive benefits, encouraging a more profound sense of balance and inner peace.

In this article, we will cover all the information related to Purna Matsyendrasana, including what it is, how to do it, its benefits, and who should avoid it.

What is Purna Matsyendrasana?

Purna Matsyendrasana (Full Spinal Twist Pose) is a variation of Matsyendrasana. This asana implicates an in-depth spine twist, helping to stretch and strengthen the entire body. “Purna” means “complete,” and “Matsyendra” refers to a mythical yogi, often regarded as the founder of Hatha Yoga. This asana symbolizes turning inward, aligning the body with the breath, and improving physical and mental flexibility.

How do you do Poorna Matsyendrasana?

Full Spinal Twist Pose is a more challenging version of Ardha Matsyendrasana. This requires more flexibility, balance, and strength due to its more profound twist and the need to bring the foot over the thigh while maintaining proper alignment.

Here are the Steps:-

Steps to do Poorna Matsyendrasana (Full Spinal Twist Pose):-

• First, sit on the floor with your legs lengthened straight in front.
• Keep the trunk and the head in a vertically straight line. 
• Place the right foot at the root of the left thigh and the right heel, pressing against the navel. 
• Keep the left foot on the floor behind the right knee. 
• Please take the right hand out from under the left knee and hold the toe of the left foot with the help of its thumb and first finger. Keep the left foot firm in this position. 
• Take your left hand behind the back and turn your head and body to the left side. 
• Twist the waist slightly. Look at the tip of the nose. Breathe in slowly. 
• Retain this position for twenty seconds. After sufficient practice, you can hold it for two to three minutes. 
• This asana maximises its benefits when practiced alternately on the right and left sides.

Note: In the final stage, breathe slowly while maintaining the pose. Try to exhale while twisting the body, then inhale while returning to the original position.

Also Read – Matsyendrasana for Spine Flexibility : Benefits, Variations & Steps

Benefits of Purna Matsyendrasana?

Purna Matsyendrasana offers several physical benefits, but its advantages extend beyond just the body. Here we will discuss Purna Matsyendrasana’s physical, mental, and emotional benefits.

Physical Benefits:

• Purna matsyendrasana provides excellent alternate compression and stretching of back and spine nerves and muscles, getting them into the best possible health condition.
• This asana compression and twisting of the yoga pose ensures that sluggish and stagnated blood is squeezed out of the spinal area and circulated to the heart and lungs for purification.
• It prevents connecting vertebrae from fusing, which is more common among elders.
• The pose helps treat backache, neckache, and headache.
• This asana helps to reduce body stiffness and improve body flexibility.
• It helps to overcome the problems like round shoulders.
• This asana’s regular exercise treats mild sciatica and decreased disc cases.
• It provides incredible massage to the abdominal organs and has been found beneficial in treating conditions like diabetes, indigestion, rheumatism, and constipation.
• It provides good twisting and compressing in the abdominal region. Regular practice of matsyendrasana helps decrease the amount of pain.
• Purna matsyendrasana benefits the adrenal glands, kidneys, spleen, and liver.

Benefits for the Mind:

• To perform Purna Matsyendrasana, you need concentration, mindfulness, and patience. These forces automatically calm the mind and enhance mental clarity.
• Purna Matsyendrasana releases tension from the back, shoulders, and neck, relieving stress and promoting mental relaxation.
• The twist’s intensity will help you become more aware of your body’s flexibilities and emotions, increasing self-acceptance.
• Purna Matsyendrasana’s deep twist requires practice and flexibility over time, which develops patience. It teaches you to honor your body’s limits while slowly extending your practice.

Emotional Benefits:

• The deep twisting in this pose can help release pent-up emotions that may be held in your body, especially in the hips and lower back. This release will create a sense of emotional lightness and clarity.
• Purna Matsyendrasana’s focus on deep breathing and spinal alignment activates the parasympathetic nervous system, promoting relaxation and helping to calm the mind.
• This pose’s challenging nature helps build emotional strength and patience. By practising Purna Matsyendrasana, you will develop the stability to handle emotions.
• Purna Matsyendrasana stretches the body and calms the mind, encouraging inner peace and mental clarity and promoting emotional balance.

Poorna Matsyendrasana Contraindications

Purna Matsyendrasana is an intense pose, so particular people should approach it with caution or avoid it entirely, including:

1. Injury and Surgery: People who recently have injuries related to the elbows, wrists, fingers, rib cage, shoulders, hips, knees, and ankles, or any recent spinal injuries, should avoid Purna Matsyendrasana to prevent further strain on the spine.
2. Pregnant Women: Purna Matsyendrasana involves deep twisting, which may put unnecessary pressure on the abdomen; it will be problematic for pregnant women.
3. Lack of Connection Between Body and Breath: Unlike all other postures, Purna Matsyendrasana has a different style of breathing, as the face and upper portion of the body are in the reverse direction of the lower portion. Again, as this is an advanced pose, it must be performed carefully to balance the body while connecting to the breathing.
4. Heart Patient: People with severe heart conditions or high blood pressure should avoid this pose, as it may strain the cardiovascular system.
5. Beginners: Since Purna Matsyendrasana is an advanced pose, a beginner with limited flexibility might find it challenging to maintain proper alignment, potentially leading to injury.

Also Read – Ardha Matsyendrasana (Half Spinal Twist Pose): Instructions, Benefits and Precautions

Conclusion

Purna Matsyendrasana engages the body, mind, and breath. It helps with physical well-being and nurtures emotional health, leading to a more balanced and centred state of being. However, due to its complexity, we suggest you do this yoga with the proper guidance.

People who want to learn more about yoga and enjoy asanas like Purna Matsyendrasana do consider joining our 200 Hour Yoga TTC in Rishikesh at Rishikul Yogshala. Our experienced instructors will teach ancient yoga techniques and the philosophy of yoga, helping you to grow both physically and spiritually.

Frequently Asked Questions?

Question 1. What are the benefits of Purna Matsyendrasana?
Answer. It improves spinal flexibility, strengthens core muscles, and improves overall mental well-being.

Question 2. Is Purna Matsyendrasana the same as Ardha Matsyendrasana?
Answer. No, “Purna Matsyendrasana” and “Ardha Matsyendrasana” are variations of “Matsyendrasana.”.

Question 3. Who should avoid Purna Matsyendrasana?
Answer. People with any injuries or issues like high or low blood pressure, migraines, pregnant women, or during menstruation time should avoid this asana.

Question 4. What is Purna Matsyendrasana other name?
Answer. Purna Matsyendrasana’s other name is “Full Spinal Twist Pose.”