Ardha Matsyendrasana

English name: Half Lord of the Fishes Pose
Sanskrit name: Ardha Matsyendrasana

Step 1: Start by sitting in Dandasana on the mat. Bend your knees with feet on the floor.

Pose 1

 

 

 

 

 

 

 

Pose 2

 

 

 

 

 

 

 

Step 2: Bring your right foot under your left leg to the outside of your left hip and cross the left foot over the right leg to the outside your left hip. Inhale, extend right arm up to the ceiling and bring it around to the outside of the left knee.

 

Pose 3

 

 

 

 

 

 

 

Pose 4

 

 

 

 

 

 

 

Step 3: Lift a little more through the sternum with every inhalation, pushing the fingers against the floor to help. Exhale, twist as far as possible towards the left hip, keeping spine, neck and head aligned.

 

Pose 5

 

 

 

 

 

 

 

Pose 6

 

 

 

 

 

 

 

Step 4: Release after 5 breaths with an exhalation and repeat on the other side before going into Balasana (Child’s pose)

Muscles engaged:

Sternocleidomastoid, Internal Oblique, External Oblique, Latissimus Dorsi, Iliopsoas, Sartorius, Tensor Fascia Lata, Biceps Femoris, Semitendinosus and Semimembranosus
.
Benefits:
a) Strengthens the spine
b) Stretches the shoulders, hips, and neck
c) Stimulates the liver and kidneys and releases toxins in the digestive tract
d) Eases backache and menstrual discomfort,

Counter Poses:
a) Balasana (Child’s Pose)
b) Paschimottanasana (Seated Forward Bend)
c) Janu Sirsasana (Head-to-Knee Forward Bend)

Contraindications and Cautions:
a) Back or spine injuries

Carolyn (200hr Yoga TTC 07/14 Weekend)