How to Do Half Lord of the Fishes Pose Menu Verywell Fit Nutrition Weight Management Nutrition Facts Nutrition Basics Diets Meal Plans Meal Delivery Services View All News Fitness and Nutrition What to Buy How We Test Products Fitness Gear Nutrition Products Tools Recipe Nutrition Calculator Weight Loss Calorie Goal BMI Calculator Body Fat Percentage Calculator Calories Burned by Activity Daily Calories Burned Pace Calculator About Us Editorial Process Meet Our Review Board Search Yoga Poses How to Do Half Lord of the Fishes Pose (Ardha Matsyendrasana) in Yoga Proper Form, Variations, and Common Mistakes By Ann Pizer Ann Pizer Ann Pizer is a writer and registered yoga instructor who teaches vinyasa/flow and prenatal yoga classes. Learn about our editorial process Updated on January 26, 2021 Reviewed Verywell Fit articles are reviewed by nutrition and exercise professionals. Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Sara Clark Reviewed by Sara Clark Sara Clark is an EYT 500-hour certified Vinyasa yoga and mindfulness teacher, lululemon Global Yoga Ambassador, model, and writer. Learn about our Review Board Print Table of Contents View All Table of Contents Benefits Step-by-Step Instructions Common Mistakes Modifications and Variations Safety and Precautions Try It Out Verywell / Ben Goldstein Also Known As: Seated Spinal Twist, Half Spinal Twist Targets: Side, upper-back, and neck Level: Beginner Half Lord of the Fishes Pose (Ardha Matsyendrasana) is a deep twist that is one of the 12 basic poses of Hatha yoga. One of the greatest things about yoga is that it puts you in positions you generally don't do in the normal course of your day. Moving in different ways accesses places where you didn't even realize you were holding tension. This is definitely true of deep twists, such as Half Lord of the Fishes. Benefits Half Lord of the Fishes Pose stretches the side body, upper back, and neck, and improves spinal mobility. It's important to keep these areas loose and mobile to prevent pain from repetitive stress injuries. Twists such as this can also help constipation. Step-by-Step Instructions You will start this pose seated on your yoga mat. From Staff Pose (Dandasana), with legs straight in front of your body, bend your left knee and bring the sole of your left foot to the floor on the outside of your right thigh. Bend your right knee and tuck your right foot in near your left buttock. Inhale and bring your right arm straight up beside your right ear. Exhale and twist your torso to the left, bringing your right elbow to the outside of your left knee and the left palm to the floor just behind your sit bones. Take your gaze over your left shoulder, but don’t strain the neck; the twist comes from your belly, not your neck. On each inhale, draw the spine up tall. On each exhale, deepen the twist a little. Be sure to keep the sole of your left foot firmly planted flat on the floor. When you release the pose, take a slight twist to the opposite direction as a counter pose. Release the legs and switch their position as you prepare to twist to the other side. Common Mistakes Keep your back straight and vertebrae stacked during this twist, not rounded. Modifications and Variations If you find the move difficult at first, there are modifications you can use. Once you are adept at the pose, you can make it more challenging. Need a Modification If you normally use a blanket or other prop under your sit bones for seated poses, it's fine to do that here as well. Keep the right leg extended if you cannot comfortably tuck it under your left buttock. Hug the left knee with your right arm if that feels better than bringing the right elbow outside the left knee. Up for a Challenge Come into a bind with the arms. Keeping the right elbow outside the left knee, thread your right arm underneath your left thigh. Lift your left hand off the floor and reach it behind your back. Clasp the left wrist with your right hand. If you can do this but find that it makes your chest turn toward the floor, return to the unbound version of the pose. Only proceed with the bind if you can keep your chest open toward the ceiling while you do it. Safety and Precautions You should avoid this pose if you have back problems, had recent surgery, or are pregnant. It might not be comfortable during menstruation. Try It Out Incorporate this move and similar ones into one of these popular workouts:= Essential Yoga Poses for Beginners Yoga Poses You Can Do in a Chair By Ann Pizer Ann Pizer is a writer and registered yoga instructor who teaches vinyasa/flow and prenatal yoga classes. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? 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