Half Lord of the Fishes

Half Lord of the Fishes Pose , or in Sanskrit Ardha Matsyendrasana , is a deep seated twist that helps improve flexibility of the spine, open the chest and improve digestion. This pose strengthens the spine, massages the internal organs and can help reduce back pain with regular practice.

Correct execution and technique

Follow these steps to perform the Half Lord of the Fishes Pose correctly:

  1. Sit on the floor with both legs stretched out in front of you.
  2. Bend your right knee and place your right foot outside your left thigh.
  3. If comfortable, bend the left leg so that the heel approaches the right hip.
  4. Turn the upper body to the right and place the left elbow on the outside of the right knee, while the right hand is placed behind you on the floor.
  5. Lengthen the spine on the inhale and twist deeper on the exhale.
  6. Hold the position for 5-10 breaths and then repeat on the opposite side.

Common errors

Some common mistakes to watch out for include:

  • Too much focus on the neck: Rotate through the spine, not just the neck. Keep the neck in extension of the spine.
  • Collapsed chest: Make sure to keep the chest open and the back straight for maximum effect of the twist.

Modifications and Variations

If you want to adapt the pose to your level, you can try these variations:

  • Easier variation: If you have difficulty bending the lower leg, you can keep it stretched forward to ease the pressure on the knees and hips.
  • Advanced variation: For a deeper twist, try grabbing your right foot with your left hand behind your back.

Reps and sets

Hold the pose for 5-10 deep breaths on each side and repeat the exercise 2-3 times as part of your yoga sequence.

Breathing tips

Inhale to lengthen the spine and exhale to twist deeper into the twist. Use slow, controlled breaths to keep the body relaxed and deepen the stretch.

Visual examples and video guides

Here are two videos demonstrating the Half Lord of the Fishes Pose:

These videos show how to perform the Half Lord of the Fishes Pose correctly and with variations to adapt it to your level.

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