Ardha Matsyendrasana (Half Lord of the Fishes Pose)

Asana Type

Sitting

Target Body Part

Side body, upper back, and neck, and improves spinal mobility

Difficulty Level

Beginner

YCB Level

L2 - Yoga Wellness & Instructor

Ardha Matsyendrasana, also known as Vakrasana, is a seated spinal twist that belongs to the intermediate category, but its simpler variation can be practised by beginners as well. Half Spinal Twist, also known as Half Lord of the Fishes Pose, is one of the more difficult yoga poses.

How To Do Ardha Matsyendrasana (Half Lord of the Fishes Pose)

Step 1

Sit up with the legs stretched out straight in front of you, keeping the feet together and the spine erect.

Step 2

Bend the left leg and place the heal of the left foot beside the right hip (optionally, you can keep the left leg straight).

Step 3

Take the right leg over the left knee. Place the left hand on the right knee and the right hand behind you. Twist the waist, shoulders and neck in this sequence to the right and look over the right shoulder. Keep the spine erect.

Step 4

Hold and continue with gentle long breaths in and out. Breathing out, release the right hand first (the hand behind you), release the waist, then chest,lastly the neck and sit up relaxed yet straight. Repeat to the other side. Breathing out, come back to the front and relax.

Benefits of Ardha Matsyendrasana (Half Lord of the Fishes Pose)

Makes spine supple.
Increases the elasticity of the spine.
Opens the chest and increases the oxygen supply to the lungs.

Cautions of Ardha Matsyendrasana (Half Lord of the Fishes Pose)

Practice Half Spinal Twist in the presence of a competent yoga trainer if you suffer from a hernia, heart disease and ulcer
Avoid practicing Ardha Matsyendrasana in case of sciatica or slipped disc.
This pose is not recommended to be practiced by pregnant women.

Note: All the asanas and pranayama should be performed under the guidance of your certified yoga teacher.

Table of Contents

Asana Type

Target Body Part

Difficulty Level

YCB Level