Ardha Matsyendrasana (Half Lord of the Fishes Pose)

アーサナの種類

Sitting

強化される部位

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

難易度

初級

YCBレベル

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.

注: すべてのアサナとプラナヤマは、認定ヨガ講師の指導の下で行う必要があります。

Table of Contents

アーサナの種類

強化される部位

難易度

YCBレベル