Everything To Know About Ardha Matsyendrāsana – Half Lord of the Fishes

Sep/16/2021 / by Team SEEMA
Ardha Matsyendrasana
Image credits: Gaia

Half Lord of the Fishes Pose (Ardha Matsyendrasana) is a significant twist that is one of Hatha yoga’s 12 fundamental postures. One of the greatest qualities regarding yoga is that it forces you to do things you wouldn’t normally do throughout your day. Moving in diverse ways allows you to have access to areas where you were unaware you were tense. This is especially true of complex plot twists like Half Lord of the Fishes.

The Benefits of Ardha Matsyendrasana

Lord of the Fishes half-brother This pose extends the side body, upper back, as well as neck while also increasing spinal mobility. It is critical to maintain these regions flexible and mobile in order to avoid discomfort from repeated stress injuries. Twists like this one might also assist with constipation.

Steps To Perform The Half Lord of the Fishes Pose

  • Begin this position sitting on the yoga mat.
  • From Staff Pose (Dandasana), with your legs straight in front of you, bend your left knee and put the sole of your left foot on the outside of your right thigh on the floor.
  • Curl your right foot in towards your left buttock, bending your right knee.
  • Inhale and raise your right arm to the side of your right ear.
  • Breathe out and turn to the left, placing your right elbow around the outside of your left knee and your left hand to the floor directly behind your sit bones.
  • Look over your left shoulder without straining your neck; the twist occurs from your abdomen, not your neck.
  • Pull the spine up tall on each inhalation. Deepen the twist slightly with each exhalation.
  • Make sure your left foot’s sole is planted firmly flat on the ground.
  • As a counterpose, as you release the position, take a little twist in the other direction.
  • As you prepare to rotate to the other side, relax the legs and change their positions.

During this twist, hold your back straight with your vertebrae stacked, not rounded.

Variations and Modifications

There are tweaks you may utilise if you find the motion challenging at first. Once you’ve mastered the stance, you may slowly revert to performing the pose in a more traditional manner. Here are some modifications you can use:

Ardha Matsyendrasana
Image credits: The Yoga Poses
  • If you generally use a blanket or other support behind your sit bones for sitting postures, you may do that here as well.
  • If you can’t comfortably tuck your right leg under your left buttock, keep it outstretched.
  • If hugging the left knee with your right arm feels better than bringing your right elbow outside the left knee, do so.

On the flip side, you can also make the pose a little more challenging if you’ve already mastered the traditional way of doing the pose. Follow the steps below:

  • Make a fist with your arms. Thread your right arm beneath your left leg while keeping your right elbow outside the left knee.
  • Raise your left hand from the floor then reach behind your back. With your right hand, grasp the left wrist.
  • If you can accomplish this but your chest turns toward the floor, go back to the loosened version of the position. Proceed with the bind only if you can hold your chest open toward the roof the whole time.

Precautions and Safety

  • If you have back difficulties, have just had surgery, or are pregnant, you should avoid this stance. It may be uncomfortable during menstruation.
  • If you’ve had a spinal injury, as in a slipped disc, you should avoid twisting postures or conduct them under the guidance of a doctor.
  • If you remain conscious and mindful of your limits and body feelings, this position may be quite beneficial in relieving lower back discomfort.
  • Do not let your lower back collapse; if you can’t maintain your body in a straight line in this twist, sit up on a block or blankets.

FAQs About The Half Lord of the Fishes Pose

What are the benefits of Ardha Matsyendrasana?

Health Benefits of Ardha Matsyendrasana:

Improves the flexibleness of the spine, stimulates the spinal nerves, and enhances spinal cord function.
Stretches muscles on one part of the body while compressing muscles on the other.
Helps to relieve back pain and fatigue caused by intervertebral discs.

Who should not do Ardha Matsyendrasana?

People with significant back or neck discomfort should exercise with care and under constant supervision. Those suffering with sliding discs should avoid this stance entirely. Those suffering from internal organ problems may find this position challenging and uncomfortable. Pregnant women should avoid it since it might put pressure on the baby.

What precautions should be taken while doing Ardha Matsyendrasana?

After practising forward as well as backward bending yoga poses, do the Half Spinal Twist. You should not twist or overstretch your torso since you will strain the muscles. If you have sciatica or may have a slipped disc, avoid Ardha Matsyendrasana.


Now that you know all about the Ardha Matsyendrasana (Half Lord of the Fishes) pose, it’s time to put your knowledge to use! Don’t forget to follow the safety precautions we’ve mentioned to avoid causing injury. And, to learn more about other yoga poses, keep reading Seema.

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