ARDHA MATSYENDRASANA (Half Fish Pose / Half Spinal Twist)

Meaning: “Half lord of fishes.” Ardha – Half, Matsya – Fish, Indra- Ruler, Asana – Pose

Pose Type: Twisting

Steps:
  1. Sit straight, keeping the legs outstretched in front of the body
  2. Bend the right leg over the left leg, placing the right foot on the outside of the left knee, keep the toes of right foot face forward.
  3. Bend the left leg, bringing the left foot near the right buttock. keep left foot’s outside edge in contact with the floor.
  4. There is a space between your chest and right knee. Pass the left arm through that space bringing the left hand close to the right foot.
  5. Grab a firm hold of the right foot with the left hand bringing the right knee closer to left armpit. Try to keep the spine erect.
Variations:
  • Keep lower leg straight
  • Lower leg is bent
  • Bind the hands
Benefits:
  • It strengthens and tones your obliques and abs.
  • The pose energizes and stretches the spine.
  • Open your shoulders, hips, and neck.
  • Increase the flexibility in your spine and hips.
  • It also cleanses your internal organs.
  • It will improve digestion as well as the elimination of wastes.
Common Mistakes:
  • Buttocks are lifted off the ground
  • The body is leaning instead of being twisted.
  • One shoulder is lower than the other.
Precautions and Contraindications:
  • Back injuries
  • Slip disk problems

Preparatory poses: JANU SIRSASANA (Head-to-Knee Pose), SUPTA PADANGUSTHASANA (Hand to Big Toe)