Gaze over the shoulderSpine tall as you twistFoot rootedHug the knee, chest liftedFoot flatFull Lord of the Fishes
Pūrṇa Matsyendrāsana
Read what the gnome says
Full Lord of the Fishes! From seated, bring one foot over the opposite thigh and twist, wrapping the arms behind the back and clasping the hands. Spine tall, both sitting bones grounded. Twist from the middle, not the neck. Breathe, then switch sides. Fishy gnome.
Works on Obliques · Spinal erectors · Hip rotators
How to do it
- Sit with one foot tucked in and the other foot placed outside the opposite thigh, knee up.
- Hug the raised knee with the opposite arm and lengthen the spine on an inhale.
- Twist from the base of the spine toward the raised knee, gaze over the back shoulder, hold; switch sides.
Common mistakes
- Don’t crank the twist from the neck or lower back.
- Don’t round the spine.
- Don’t lift the sit bones.
Benefits
- Gently mobilises the spine.
- Stretches the back, hips and shoulders.
- Leaves the back feeling fresh and long.
Take care: Go easy or skip if you have back or neck pain, or are pregnant. Twist from the whole spine, not by cranking the neck or lower back.
Not medical advice. Ease off if anything feels sharp or wrong.
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