Ardha Matsyendrasana (Half Lord of the Fishes Pose)
Ardha Matsyendrasana, also called half lord of the fishes pose, or spinal twist, is named after a well known yoga teacher. It is a deep twist designed to energize the spine, stimulate the digestive organs and open the chest and shoulders.
Hahta yoga videos, tutorials and instructions for spinal twist/half lord of the fishes pose below.
How to do Half Lord of the Fishes Pose - Ardha Matsyendrasana
- From easy pose, extend the right leg straight out in front of you, then cross the left leg over the right, placing the sole of the left foot flat on the floor just beside the right knee. Then bend the right leg to bring the right heel next to the left hip. Both sit bones should be evenly weighted on the mat. If one sit bone is off the floor, it probably means that you need to modify by straightening the bottom leg (right leg).
- Wrap the right hand around the left knee and pull the knee in towards your chest. Feel your sit bones firmly pressing into the mat as you lengthen the spine.
- Inhale the left hand up and as you exhale reach the arm around your back placing the palm on the floor fingers facing back. Press the arm into the back to keep the back straight. On your next inhale rotate the torso and head back as you look over the left shoulder towards the back wall.
- As you inhale press the hips down and reach the crown up to lengthen the spine. As you exhale use the arms to gently deepen the twist. Relax the shoulders down and press the chest open.
- Breathe and hold for 5 breaths (if comfortable for you).
- To release: inhale the left hand up and exhale unwinding the torso, facing the front. Repeat other side.