How to do Ardha Matsyendrasana
- Sit with the legs stretched out.
- Bend the right knee and place the right foot on the floor outside the left knee.
- Bend the left leg and bring the left heel near the right hip, or keep it straight.
- Inhale and raise the left arm to lengthen the spine.
- Exhale and twist to the right, placing the left elbow outside the right knee and the right hand behind you.
- Hold for 5 breaths, lengthening on each inhale and twisting a little on each exhale.
Coming out of the pose
- Exhale and unwind slowly, then repeat on the other side.
Alignment cues
- Lengthen first, then twist.
- Both sitting bones stay grounded.
- Turn from the belly and chest; the head turns last.
Beginner version and props
- Keep the bottom leg straight.
- Hug the knee with the arm instead of placing the elbow outside it.
- Sit on a folded blanket.
Benefits
- Helps keep the spine mobile.
- Stretches the shoulders, hips and back muscles.
Who should take care
- Avoid deep twists in pregnancy and with spinal or disc injuries.
- Twist gently if you have back pain.
If you have an injury, are pregnant or have a medical condition, check with your doctor and practise with a qualified teacher.
Common mistakes
- Rounding the back while twisting.
- Forcing the twist with the arm.
- Cranking the neck.
Learn this pose, its adjustments and how to teach it on our 200 hour yoga teacher training in Uttarkashi.