BOTH KNEES BENT: BACKBEND, SIDE BEND, BINDING & TWISTS

Half Lord of the Fishes Pose

Ardha Matsyendrasana

UHR-duh muhts-yeyn-DRAHS-uh-nuh
Pose Type: seated, forward bend, side bend, twist
Drishti Point: Padhayoragrai or Padayoragre (toes/feet)

How to Perform the Pose:

1. Begin by sitting on the floor with both your legs straight out in front of you. Engage your mula

bandha, uddhiyana bandha, and ujjayi breathing.

2. Exhale as you bend the right knee toward your right shoulder and then bring it over your left leg so

that your right foot is flat on the floor on the outside of your left shin.

3. Exhale and bend your left knee, bringing your left heel toward your right sitting bone. Keep the left

knee and both your sitting bones evenly on the floor.

4. Exhale as you bring your right elbow to your right knee. Inhale as you bring your left arm up over

your head and look towards your left foot (Pose #1).

5. To execute pose #2, exhale as you bring your left elbow over the right knee. Inhale as you bring

your right arm up and exhale as you bend your right elbow and look over toward your right foot.

6. Hold the pose for at least 30, and up to 90, seconds in order to receive the full benefits of the

stretch.

7. Inhale as you release the twist and exhale as you bring both your legs out in front of you. Repeat on

the other side.

Modification: side bend twist:

1. elbow to the knee on the same side


2. elbow to the opposite knee

ardha = half

Matsyendra = a Hindu sage and one of the first teachers of Hatha yoga, a legend, king of the fish