How to Do Half Lord of the Fishes Pose (Ardha Matsyendrasana): Step by Step Guide for Beginners

What Is Half Lord of the Fishes Pose (Ardha Matsyendrasana)?
Half Lord of the Fishes Pose, known as Ardha Matsyendrasana in Sanskrit, is a seated twisting posture that energises the spine, strengthens the core and supports healthy digestion. The pose improves posture, increases spinal mobility and encourages deep, steady breathing. It is often practised towards the end of a yoga session to release tension from the back and hips.

When You Should Avoid This Pose
Avoid Half Lord of the Fishes Pose if you have a leg, hip or back injury, issues with blood pressure or if you have recently had surgery. Keep the twist gentle and avoid forcing rotation through the spine.

How to Do Half Lord of the Fishes Pose in 3 Easy Steps

1. Set up the seat.
Begin seated in Easy Pose, Sukhasana. Cross your right knee over your left leg and bring your right foot to the outside of your left knee. Sit evenly on both sitting bones.

2. Twist the spine.
Inhale and lift your left arm up. Exhale and draw your left elbow to the outside of your right knee. Place your right hand on the floor behind you for support and rotate your torso gently to the right.

3. Hold and release.
Breathe deeply, lengthening the spine on each inhale and twisting gently on each exhale. Hold for several breaths, then release slowly and repeat on the other side.

Variation: Gentle Half Lord of the Fishes Pose
Wrap your arm around your bent knee instead of hooking the elbow outside. This reduces intensity while keeping the benefits of the twist.

Common Questions About Half Lord of the Fishes Pose (People Also Ask)

Is Ardha Matsyendrasana good for digestion
Yes, the twisting action stimulates the abdominal organs and supports digestion.

Should I force the twist
No. Twists should feel steady and controlled, never forced.

Is this pose suitable for beginners
Yes, especially when practised gently.

Can this pose help posture
Yes, it helps counter stiffness from prolonged sitting.

Preparatory Poses
• Bharadvaja’s Twist, Bharadvajasana I
• Pose Dedicated to Sage Marichi III, Marichyasana III
• Eagle Pose, Garudasana
• Head to Knee Forward Bend, Janu Sirsasana

Follow Up Poses
• Bound Angle Pose, Baddha Konasana
• Corpse Pose, Savasana
• Seated Forward Bend, Paschimottanasana