Ardha Matsyendrasana (Half Lord of the Fishes Pose) is a deep seated yoga twist where you sit with one leg crossed over the other and twist your torso toward the bent knee. It deeply mobilizes the spine, stretches the obliques, and aids digestion through abdominal compression. It is one of the most common deep twists in yoga.
Muscle Group
Back, Core, Yoga
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Deeply mobilizes the spine through rotation
- Stretches the obliques, lower back, and glutes
- Aids digestion through abdominal compression
- Opens the hip of the bent leg
- Calming and detoxifying
- Foundational deep twist in yoga
How to perform
- Sit on the floor with both legs extended.
- Bend your right knee and place your right foot flat on the floor outside your left thigh.
- Bend your left knee and tuck your left foot near your right glute (or keep your left leg extended for an easier version).
- Sit up tall. Place your right hand on the floor behind your right hip.
- Reach your left arm up. Then twist to the right and bring your left elbow to the outside of your right knee.
- Press your left elbow into your right knee to deepen the twist.
- Look over your right shoulder. Keep both sit bones grounded.
- Hold for 5 to 10 breaths. Switch sides.
FRONT VIEW
BACK VIEW
Back
Primary
Lower Back
Primary
Glutes
Primary