Half Lord of the Fishes (Ardha Matsyendrasana)

A woman doing outdoor yoga in the pose half lord of the fishes, a deep spinal twist, surrounded by trees and plants.

Half Lord of the Fishes (Ardha Matsyendrasana) is a seated deep spinal twist that involves bending one leg and placing the foot on the outside of the opposite thigh while twisting the torso toward the bent knee. The other leg remains extended or can be bent.

The pose is named after Matsyendra, an ancient sage in yoga philosophy, in which stories say that he was swallowed by a fish and lived inside it for several years.

Benefits & Muscle Focus

  • Stretches the muscles in the top leg (glutes, tensor fasciae latae, iliotibial band, and quadriceps)
  • Promotes spinal flexibility and mobility, which can help protect from injury from other twists performed in daily life
  • Can aid in digestion by stimulating digestive movement in the intestines, known as peristalsis

Alignment

  1. Start seated with legs extended forward. Bend your right leg and plant the foot.
  2. Bring the right leg across and plant the right foot on the outside of the left thigh.
  3. The left leg can stay extended for a modification, or bend the left leg and sweep the foot underneath to meet the right glute. Add a block or blanket underneath the hips as needed to keep the weight even on both sides.
  4. Enter the twist by placing the right hand behind the right hip as you extend the left arm up overhead. Maintain elongation in the spine as you bring your left elbow to your right quad.
  5. Use your inhale to prioritize elongating the spine upward. To deepen in the twist, focus on engaging the core muscles by using your exhalation to deepen.
  6. Modifications: for a gentler twist, find the alignment listed in step one and twist towards the right leg. To intensify with an arm bind and shoulder opener, place your right arm around your low back and reach the left hand underneath the right knee to join the hands.

Contraindications

  • Spinal disc issues or osteoporosis: be mindful to not twist too deeply to avoid injury; modify with a gentler twist or a side bend.
  • Pregnancy: those who are pregnant should not practice deep twists; modify with a gentler twist or a side bend.

Practice

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