Ardha Matsyendrasana
Half Lord of the Fishes (Seated Twist) · అర్ధ మత్స్యేంద్రాసనం
🧘Picture coming soon
Intermediate Twisting asanas · మెలిక ఆసనాలు
⏱ Hold / repeat: 20–30 seconds each side · 👧 not for children · 👵 seniors: choose an easier version
How to do it
- Sit with legs straight; bend the right knee and place the right foot outside the left knee.
- Bend the left knee and bring the left heel near the right hip (or keep the leg straight).
- Place the right hand behind you; hug the right knee with the left arm or hook the elbow outside it.
- Lengthen up on the inhale, twist on the exhale; breathe, then switch sides.
🌬️ Breathing: Inhale to lengthen, exhale to twist.
✅ Benefits
- Mobilises the spine
- Stretches the shoulders and hips
❌ Common mistakes
- Twisting by pulling hard with the arms
- Slumping
⚠️ Avoid it, or take care, if
- Pregnancy
- Disc or spinal injury
- Recent abdominal surgery
🪑 Easier versions
- Lower leg straight
- Simple seated twist on a chair
Stop at once with chest pain, faintness, severe breathlessness or sharp pain. Emergency: 108 / 112. Educational content, not medical advice.
More Twisting asanas
Bharadvajasana Marichyasana III Supta Matsyendrasana Parivrtta Utkatasana
Yoga supports well-being; it does not diagnose or treat disease. If you have a health condition, are pregnant or have had surgery, ask your doctor first. Advanced poses (headstand, shoulder stand, plough, wheel, crow, lotus) need a qualified teacher.
