Half Lord of the Fishes (Ardha Matsyendrasana)
- Pro
- Intermediate
- Yoga
- Mobility
Half Lord of the Fishes is a seated spinal twist: one foot crosses over the opposite thigh while you rotate your torso toward the bent knee. Holding the twist stretches the obliques, upper back and glutes without any equipment. It works as a cooldown, recovery flow or warmup in yoga and mobility sessions, held for time on each side.
- Muscles
- Obliques, Upper back, Glutes
- Equipment
- Bodyweight
- Logged as
- Timed hold
How to
- Sit tall and cross one foot over the opposite thigh.
- Hug the upright knee with your opposite arm.
- Rotate your torso toward the bent knee, sitting tall.
- Hold the twist with steady breaths, then switch sides.
Form cues
- Keep both sit bones grounded on the floor.
- Lengthen your spine before you twist further.
- Turn your gaze over your back shoulder.
Common mistakes
- Spine rounds forward instead of rotating. Lift tall through the crown before turning.
- Arm forces the twist past a comfortable range. Let your torso lead the rotation, not your arm.
- Back hip lifts off the floor. Keep both hips heavy and grounded.
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