Category: Twists
Level: beginner
Hold: 5–8 breaths per side
Type: Asana
Breath: Inhale to lengthen up through the crown, exhale to rotate — never force on the exhale.

Half Lord of the Fishes

Ardha Matsyendrasana — "half posture of Matsyendra, the lord of the fishes"

Also known as: Half Spinal Twist, Seated Spinal Twist

The classic seated twist: one knee points up, the opposite elbow hooks outside it, and the spine rotates from the base upward. Simple to set up and easy to adjust to whatever your back wants today.

Step by step

1Sit with both legs extended, then bend your right knee and step the right foot outside your left thigh.
2Either keep the left leg long or fold it in so the left heel rests by your right hip.
3Ground both sitting bones and inhale to sit as tall as you can.
4Exhale and turn to the right, wrapping your left arm around the right knee or hooking the left elbow outside it.
5Place your right fingertips on the floor behind you like a kickstand, close to your spine.
6With each inhale grow taller; with each exhale rotate a little more, letting the chest lead and the head turn last.
7Unwind slowly and repeat on the other side.

Benefits

✓ Rotates the entire spine gently, from the low back to the neck.
✓ Stretches the outer hip and glute of the crossed leg.
✓ Opens the chest and shoulders as you turn.
✓ Builds awareness of sitting tall — the twist only works from a long spine.

Make it yours

· Sit on a folded blanket or block so the pelvis isn't tucked under — most people twist better from a lift.
· Hug the knee with your arm instead of hooking the elbow outside it for a milder twist.
· Keep the bottom leg extended if folding it in bothers your knee or hip.

Take care

During pregnancy, favor open twists instead — this closed twist presses the thigh against the belly, so ask a qualified teacher for alternatives.
With a recent spinal injury or disc issue, keep the twist small and gentle, or skip it until you have guidance.

This is general practice guidance, not medical advice. If something hurts, ease out of it.

Practiced in

Props that help here

Cork blocks (set of 2) — Bring the floor closer in lunges, folds, and triangle — and a block between the shoulder blades turns a backbend into something you can hold. find one

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