How to Do: Half Lord of the Fishes Pose (Ardha Matsyendrasana)

ByFrancois

Level: Beginner To Intermediate

Also Known As: Seated Spinal Twist Or Seated Twist

Pose Type: Twisting Pose

Targets: Core, Sides, Upper Back And Neck

Half Lord of The Fishes (Ardha Matsyendrasana) is a deep twisting pose that rejuvenates and strengthens your spine.

It is an intermediate yoga pose but it has many modifications to make it more accessible to beginner yogi’s.

This Seated Twist offer many benefits besides just stretching your spine. It encourages proper digestion and improves your posture and body awareness. It is also a great pose to counter the effects of sitting for prolonged periods every day and can relieve back pain by strengthening the back muscles and releasing tension in your back.

The great thing is, you can even practice it while sitting at your desk.

Half Lord of The Fishes is one of the 12 basic poses of Hatha Yoga and is practiced on a regular basis in most yoga classes.

Warm up with some hip and spine stretching yoga poses before attempting Half Lord of The Fishes. Try poses like Cobbler’s Pose, Staff Pose and Seated Forward Fold.

How to do Half Lord of the Fishes Pose (Ardha Matsyendrasana).

Step-by-Step

  1. Begin in Staff Pose (Dandasana). With your legs extended in front of you and your arms by your sides.
  2. Bend you left leg and place the sole of your left foot outside your right thigh. Place your right hand on the floor for support.
  3. Bend your right knee and place your foot outside your left hip. You can also keep this leg straight (keep your foot flexed in this position).
  4. Inhale and extend your right arm up into the air. Twist your torso to the left as you exhale, placing your elbow outside your left knee and your palm on the ground. If you can’t place your palm to the ground, lift your forearm and point your fingers to the ceiling. Alternatively hug your left knee with your right arm if you can’t twist that deep.
  5. Make sure you are sitting up straight with both sitting bones on the floor. Distribute your weight evenly between both hips.  Twist from your mid-section not your neck.
  6. Gently gaze over your left shoulder without straining your neck.
  7. On each inhale lengthen your spine. On the exhale twist deeper into the pose. Allow your hips to follow the twist.
  8. Hold the pose for 5-10 breaths.
  9. Exhale untwisting your body and return to Staff Pose. Repeat on the other side.

Modifications For Half Lord Of The Fishes Pose (Ardha Matsyendrasana):

  • Place a yoga block under your hand behind your back.
  • If you are unable to place your elbow outside your knee, simply wrap your hand or arm around your knee.
  • You can keep your right leg straight if tucking it by your hip is too uncomfortable. Keep your foot flexed in this position.
  • If struggle to sit up straight or feel pressure in your lower back, you can try sitting on a folded blanket to lift your hips for support.

Variations For Half Lord Of The Fishes Pose (Ardha Matsyendrasana):

1.         Bound Half Lord of the Fishes Pose (Baddha Ardha Matsyendrasana) – Advanced Variation

  • To bind your arms. Thread your right arm underneath your left thigh.
  • Reach your left hand behind your back and clasp your left wrist with your right hand.
  • Make sure to keep your chest lifted. If your chest is turning towards the floor return to the unbound version.

2.         Seated Spinal Twist In A Chair:

  • Sit in a stable chair with both your feet on the floor and hip distance apart.
  • Sit up straight to lengthen your spine and draw your bellybutton in.
  • Keep your core engaged and place your right hand on your left knee.
  • Hold on to the chair with your left hand.
  • Inhale to lengthen your spine and exhale to twist. Twist from your waits and not your neck.
  • Gently gaze over your left shoulder.
  • Stay for 5 breath and repeat on the other side.

Beginners Tips For Half Lord Of The Fishes Pose (Ardha Matsyendrasana):

  • Keep your neck and shoulders relaxed. Your head should be the last part of your body to twist.
  • Keep your belly button drawn in but relaxed.
  • Don’t force the twist. Gently twist deeper with each exhale.
  • If the foot of your top leg lifts of the floor place it on the inside of your knee.
  • Make sure to warm up properly before attempting this Seated Twist.

Mistakes Beginners Make When Practicing Half Lord Of The Fishes Pose (Ardha Matsyendrasana):

  • Twisting with your neck. Keep your neck relaxed. Distribute the twist throughout your whole spine and turn your head last.
  • Rounding your back. Keep your spine straight and long with your chest lifted when twisting.
  • An unstable foundation. Make sure your weight is evenly distributed between both hips, and that the foot of your top leg is firmly rooted before starting to twist.

Benefits of Half Lord Of The Fishes Pose (Ardha Matsyendrasana):

  • Half Lord of The Fishes stretches the hips, thighs and sides of the body while opening the chest and shoulders.
  • The pose is good for building strength in the upper back and lengthening the spine. This will automatically improve the alignment of your spine.
  • It improves digestion and metabolism by stimulating the internal organs.
  • Practicing this Seated Twist gives some relieve form fatigue by energizing the spine and releasing tension form the upper and lower back.
  • It increases flexibility in the hips and spine.
  • This pose help relieve symptoms of back pain and sciatica, stress and anxiety.

Caution When Practicing Half Lord of The Fishes Pose (Ardha Matsyendrasana):

  • Always respect your bodies range and limitations.
  • Do not let your lower back collapse. Practice a modified version if you can’t keep your back straight.
  • Avoid the pose if you a recent hip, knee, or spine injury.
  • Practice with caution if you feel any pain in your spine or knees and stop if you experience any sharp pains.

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