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The right way to Do Half Lord of the Fishes Pose (Ardha Matsyendrasana) in Yoga

Verywell / Ben Goldstein

Additionally Recognized As: Seated Spinal Twist, Half Spinal Twist

Targets: Aspect, upper-back, and neck

Stage: Newbie

Half Lord of the Fishes Pose (Ardha Matsyendrasana) is a deep twist that is likely one of the 12 primary poses of Hatha yoga. One of many biggest issues about yoga is that it places you in positions you usually do not do within the regular course of your day. Shifting in several methods accesses locations the place you did not even understand you have been holding stress. That is positively true of deep twists, corresponding to Half Lord of the Fishes.


Half Lord of the Fishes Pose stretches the facet physique, higher again, and neck, and improves spinal mobility. It is necessary to maintain these areas unfastened and cellular to stop ache from repetitive stress accidents. Twists corresponding to this may additionally assist constipation.

Step-by-Step Directions

You’ll begin this pose seated in your yoga mat.

  1. From Workers Pose (Dandasana), with legs straight in entrance of your physique, bend your left knee and convey the only real of your left foot to the ground on the surface of your proper thigh.
  2. Bend your proper knee and tuck your proper foot in close to your left buttock.
  3. Inhale and convey your proper arm straight up beside your proper ear.
  4. Exhale and twist your torso to the left, bringing your proper elbow to the surface of your left knee and the left palm to the ground simply behind your sit bones.
  5. Take your gaze over your left shoulder, however don’t pressure the neck; the twist comes out of your stomach, not your neck.
  6. On every inhale, draw the backbone up tall. On every exhale, deepen the twist slightly.
  7. Be sure you preserve the only real of your left foot firmly planted flat on the ground.
  8. Once you launch the pose, take a slight twist to the wrong way as a counter pose.
  9. Launch the legs and change their place as you put together to twist to the opposite facet.

Frequent Errors

Preserve your again straight and vertebrae stacked throughout this twist, not rounded.

Modifications and Variations

Should you discover the transfer troublesome at first, there are modifications you should utilize. As soon as you might be adept on the pose, you may make it more difficult.

Want a Modification?

Should you usually use a blanket or different prop below your sit bones for seated poses, it is tremendous to do this right here as properly. 

Preserve the proper leg prolonged should you can’t comfortably tuck it below your left buttock. 

Hug the left knee along with your proper arm if that feels higher than bringing the proper elbow exterior the left knee.

Up for a Problem?

Come right into a bind with the arms. Preserving the proper elbow exterior the left knee, thread your proper arm beneath your left thigh.

Carry your left hand off the ground and attain it behind your again. Clasp the left wrist along with your proper hand.

If you are able to do this however discover that it makes your chest flip towards the ground, return to the unbound model of the pose. Solely proceed with the bind should you can preserve your chest open towards the ceiling whilst you do it.

Security and Precautions

You must keep away from this pose when you have again issues, had current surgical procedure, or are pregnant. It may not be comfy throughout menstruation.

Attempt It Out

Incorporate this transfer and related ones into considered one of these fashionable exercises:=

  • Important Yoga Poses for Newcomers
  • Yoga Poses You Can Do in a Chair

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