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Half lord of the fishes pose (Ardha Matsyendrasana) steps, benefits and precautions

The half lord of the fishes pose, also referred to as Ardha Matsyendrasana, Seated spinal twist or the Half spinal twist pose is one of most basic poses of modern yogic practice.

This yoga pose improves your overall posture and overall well being.

Half lord of the fishes pose steps, benefits and precautions

Ardh matsyendrasana meaning

The name Ardha Matsyendrasana is derived from four sanskrit words:

  • ‘Ardha’ meaning half
  • ‘Matsya meaning ‘fish’
  • ‘Indra’ meaning lord
  • ‘Asana’ meaning pose
Half lord of the fishes pose (Ardha Matsyendrasana) steps, benefits and precautions

How to do Half lord of the fishes pose?

Step one

To get into the Half lord of the fishes pose, you have to start in the Staff pose (Dandasana). So, start with both your legs outstretched in front while you are seated on your buttocks. Both your palms on the floor besides your body in this position.

Step two

Bend your left knee, lift your leg and bring the left foot up in such a manner that your left foot is placed outside your right thigh. Only the sole of your left leg will be touching the ground in this position.

Step three

Now bend your right knee and move the feet inwards so that your right foot is tucked under the left buttock in the final position.

Step four

Take a deep breath and bring your right arm next to your right ear during inhalation.

While you are exhaling, twist your body in such a manner that you are able to bring the elbow of your right hand on the outside part of your left knee.

In the final position, palms of your left hand will be placed behind you on the left side.

Step five

Hold the pose while looking over your left shoulder. Ensure that you are not straining your neck while you are in this position. Keep breathing normally and stay in this pose for 5-10 breaths.

Step six

To get out of the pose, relax from the twice position and move back to the staff pose from step one. Repeat the same steps for the other side of your body.

Benefits of Half Lord of the Fishes pose

  1. Ardha matsyendrasana provides a deep stretch to the abdominal muscles, hip, back and shoulders.
  2. It helps to stimulate the abdominal muscles and improves the overall performance of the digestive system.
  3. For people who suffer from lifestyle issues like nagging back and neck pain due to sitting behind a desk all day, this yoga pose is a god send. It helps to relieve back pain.
  4. Regular practice of this asana rejuvenates the body and relieves stress and anxiety.
  5. Since your core muscles are engaged during the Half lord of the fishes pose, it improves core strength and maintains the spinal range of motion. It also stretches back, neck, side body, thighs and buttocks.
  6. The yoga pose also helps people who suffer from issues like constipation and Sciatica.

Precautions and contraindications

  1. If you suffer from any issues in your hips, you should not practice this yoga pose.
  2. For people who have recently undergone any knee injury, this asana is completely inadvisable as it can cause further damage.
  3. Anyone suffering from issues like arthritis or hernia should not practice Ardha matsyendrasana.
  4. People who suffer from spinal issues like Slip discs should not practice this yoga pose at all.

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