Pose sheet

Half Lord of the Fishes Pose

Ardha Matsyendrāsanaअर्धमत्स्येन्द्रासन

Sit with one foot crossed over the folded leg and rotate your torso.

Open this pose in the 3D body

Steps

Support

Both sitting bones, crossed foot, and back hand; lower leg grounded.

Enter

Sit in Staff Pose with both legs extended.
Cross your right foot outside your left knee.
Fold your left leg; place its heel beside your right hip.
Place your right hand behind you; inhale and lengthen your spine.
Exhale and turn your torso to the right.

Hold

Rest your left elbow against the outside of your right knee.
Maintain your spinal curves and keep your chest upright.
Distribute your weight between both sitting bones.

Exit

Exhale and slowly return to center, releasing your left arm.
Uncross and extend both legs to return to Staff Pose.
Repeat on the other side, switching legs and arms.

Breathing: Inhale to lengthen; exhale to turn. Keep breathing throughout the hold.
Gaze: Look over the shoulder on the twisting side without forcing.
Duration: 5–8 breaths per side.

Adapt

Adaptations

BlanketSit on a folded blanket, keeping both sitting bones grounded.
Extended lower legStraighten your lower leg; cross the other foot.
Knee hugHug your crossed knee instead of hooking your elbow outside.
ChairSeated, cross thighs; twist toward the upper thigh, holding the backrest.

Variations

I: lower foot beneath the seat, hands clasped behind.
II: half lotus, other leg extended, with a twist.
Variation III: half lotus, other knee crossed, opposite foot held.

Signals of effort

Torso rotation with legs crossed and bent.
Deep bending of the lower knee.
Weight through the wrist of the back hand.