Ardha Matsyendrasana — Half Lord of the Fishes

IntermediateAxial Rotation Thoracic Opening

45s 2 reps

A seated spinal twist that improves mobility through the whole spine.

How to perform

Sit with one leg extended. Bend the other knee and place the foot outside the opposite thigh. Inhale to lengthen the spine; exhale to twist toward the bent knee, using the arm as leverage. Repeat on the other side.

Breathing

Inhale to lengthen the spine; exhale to deepen the twist. Breathe evenly.

Benefits

Increases spinal mobility, tones the abdomen, and aids digestion.

Anatomical focus

Erector SpinaeObliquesPsoas Major

Rotate from the spine; keep both sit bones grounded.

Precautions

Twist from the spine, not the neck. Keep both sit bones grounded. Avoid with severe spinal issues.

Practice within a comfortable range and stop if you experience pain, numbness, dizziness, or any concerning symptom. These are yoga and wellness movements intended to work the hip-flexor and anterior-hip region — not medical claims, and not a substitute for professional medical advice or treatment.