Ardha Matsyendrasana

Half Lord of the Fishes Pose

step by step

1 Sit on the ground with your legs stretched out in front of you. Bend your knees, put your feet on the ground, and then put your left foot under your right leg and bring it to the outside of the hip. Put your outer leg on the ground. Pass the right leg over the left one and move the foot on the ground slightly farther than the left hip. The right knee points directly towards the sky.
2 Upon exhaling, turn your torso towards your right thigh, press your right hand firmly into the ground behind your right buttock and place your left arm on the outside of your right thigh near the knee. Align your thigh and bring it closer to the right arm.
3 Firmly and actively press the inside of your right foot into the ground. Release the right groin and lengthen the front of the torso. Lean the torso slightly towards the back and gently roll the shoulder blades down. Continue to lengthen the tailbone towards the ground.
4 You can turn your head to the left or right. Twist your torso by turning to the right, and then counter the twist by turning to the left and looking at the right foot over the left shoulder.
5 Lift the sternum a little more which each breath by pushing the fingers into the ground. Deepen the twist a little further with each exhaled breath. Ensure that you are twisting the entire spine, and not simply the lower back. Hold the pose for 30 seconds to 1 minute then release upon exhaling. Regain the initial position and repeat the same steps on the left side.


  • Relieves menstrual pains, fatigue, sciatica and backaches.
  • Stimulates the digestive fire.
  • Stimulates the liver and kidneys.
  • Stimulates the spine.
  • Stretches the shoulders, hips and neck.
  • The traditional texts evoke that this posture increases appetite, destroys illnesses and awakens Kundalini.
  • Therapeutic effects on asthma and fertility problems.

contraindictions and warnings

  • In case of back or spine injuries, do this pose under the supervision of an experienced teacher.

Related content

Comments are disabled