Ardha Matsyendrasana — Half Lord of the Fishes

Ardha Matsyendrasana — Half Lord of the Fishes (अर्धमत्स्येन्द्रासन)

The most practiced seated twist in yoga. Seated with one leg crossed, the torso twists deeply using the elbow as leverage against the knee.

Benefits

• Improved thoracic mobility
• Digestion and detoxification
• Dorsal tension relief
• Spinal rotator stretch

Instructions

Seated, one leg extended, other crossed over (foot on floor outside knee). Twist toward bent knee. Opposite elbow outside knee as lever. Other hand behind back. 5-8 breaths per side.

Contraindications

• Disc herniation
• Advanced pregnancy

Modifications

• Beginner: keep base leg bent. Hand instead of elbow.
• Advanced: bind behind back.