Ardha Matsyendrasana

Half Lord of the Fishes

Half Lord of the Fishes is a seated twist with one knee upright and the foot across the opposite leg.

Type: Twist
Focus: Twist
Intermediate ยท 5/10

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How to do this pose

  1. Sit with one leg extended; bend the other knee and place its foot outside the opposite thigh if comfortable.
  2. Hug the upright knee lightly with the opposite arm and place the other hand behind for support.
  3. Lengthen upward and turn the chest gently, then unwind before changing legs.

Before you begin

Avoid painful knee compression and strong abdominal compression during pregnancy or after surgery.

What you should feel

A moderate stretch through the outer hip and ribs.

Benefits

Explores spinal rotation and asymmetrical hip positioning.

Common mistakes

Using the elbow as a lever or forcing the lower leg into a folded position.

Modifications

Keep the lower leg straight or use a chair twist.

Prep Poses

Gentle Seated Spinal Twist

Follow-Up Poses

Easy Seated

Related Content

Keep the lower leg straight or use a chair twist.