How to Do The Bound Half Lord of the Fishes Pose Yoga Pose

As a seated spinal twist, the Bound Half Lord of the Fishes Pose (also known as Ardha Matsyendrasana) helps to opens the shoulders, neck, and hips. It also serves to stretch the spine, gently twisting your whole torso.

Difficulty: Moderately Challenging

Instructions

1. Sit on the floor, with your legs extended straight out in front of you.

2. Bend your knees, your feet flat on the floor. Slowly slide your left foot under your right leg, so that it rests on the floor by your right hip. Bring your right foot over your left leg, so that it stands on the floor next to your left thigh. Point your right knee straight up toward the ceiling.

3. Take your left arm and thread it under your right knee, reaching towards your back—you may have to twist gently to the right. Inhale and stretch your right arm up. Exhale, and bring your right arm down around your back, to your right buttock and left hand. Clasp your hands together if possible—this is the 'bind.'

4. Continue your twist to the right. Press your inner right foot into the floor, opening the right groin and lengthening the torso. Firm your the shoulder blades and lean back slightly, lifting your sternum to the ceiling and pressing your tailbone into the floor. Gently, turn your head either to the right or left; either look behind you, or over your shoulder at your right foot.

5. Maintain this pose for several breaths (30-60 seconds). Keep your sitting bones square and even on the floor. Inhale and continue to lift your sternum. Exhale and increase the twist of your torso slightly. Twist evenly throughout your entire spine, not just your lower back.

6. Exhale and release. Repeat for the opposite side.

Tips & Warnings

• As with all yoga, monitor and steady your breathing.

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