Half Lord of the Fishes

Ardha Matsyendrāsana

Read what the gnome says

Half Lord of the Fishes! Sit with one foot over the opposite thigh. Inhale tall, then twist toward the raised knee, hooking the elbow outside it. Both sitting bones down, spine long. Twist from the belly, not the neck. Breathe, then switch. Twisty gnome.

Works on Obliques · Spinal erectors · Piriformis

How to do it

1. Sit with one leg bent and the other foot crossed over, outside the opposite thigh.
2. Hug the knee with the opposite arm and lengthen the spine on an inhale.
3. Twist toward the raised knee, hand behind you for support, and hold; switch sides.

Common mistakes

• Don’t crank the twist from the neck.
• 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.

Suggest a correction

In ready-made sequences

Sivananda 12 Basic Poses 10 min

Not medical advice. Ease off if anything feels sharp or wrong.

Similar poses Twist

• Bharadvaja’s Twist IIIntermediate
• Marichi's Pose CIntermediate
• Open-Arm Revolved High LungeIntermediate
• Reclined Eagle Legs TwistIntermediate
• Revolved Chair PoseIntermediate
• Revolved Chair with Open ArmsIntermediate