Half Lord of the Fishes
Ardha Matsyendrāsanaअर्धमत्स्येन्द्रासन
A seated twist that wrings the spine from the base upward, one vertebra at a time.
- Developing
- 30–45 seconds each side
- Difficulty 3 of 5
General guidance only — work within a range that feels stable and pain-free.
How to practice
- 01
Sit with the legs extended, then bend the right knee and place the foot outside the left thigh.
- 02
Bend the left knee and bring the foot near the right hip.
- 03
Sit tall and place the left elbow outside the right knee.
- 04
Place the right hand behind you and revolve the torso to the right.
- 05
Turn the gaze over the right shoulder without straining the neck.
Benefits
- Improves spinal rotation
- Stretches the outer hips and shoulders
- Aids digestion
- Aids posture and breath awareness
Breath
Inhale to lengthen the spine; exhale to rotate a little further.
Cautions
Variations
- Simple seated twist
- Cross the legs and twist with a hand behind.
- No arm bind
- Keep the hands free for a gentler rotation.
The practice letter
One email a month: a sequence to try, one pose explained properly, and something worth reading. No offers, no countdowns.