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Basic SittingBeginner

Half Lord of the Fishes Pose I

Ardha Matsyendrasana I

Half Lord of the Fishes Pose I threads one knee across the body while hugging the opposite thigh, offering a classic seated spiral for spinal vitality.

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How to Perform

  1. 1

    Sit with legs extended, then bend the right knee and step the foot outside the left thigh near the knee.

  2. 2

    Fold the left leg, sliding the heel beside the right hip or keep it extended if the knee is sensitive.

  3. 3

    Lengthen the spine upward, rooting the sitting bones evenly.

  4. 4

    Hook the left elbow outside the right knee, press the right fingertips behind the sacrum, and revolve from the navel through the chest.

  5. 5

    Take 5 measured breaths, soften the jaw, then unwind and repeat on the second side.

Benefits

  • Strengthens spinal rotators and keeps vertebral joints mobile.
  • Massages abdominal organs to aid digestion and elimination.
  • Opens hips and shoulders, encouraging balanced posture.

Alignment Cues

  • Both sit bones stay anchored to the mat
  • Front ribs soften to prevent overarching
  • Neck stays long as gaze moves past the shoulder
  • Grounded foot presses evenly to stabilise the pelvis

Common Mistakes

  • • Collapsing through spine
  • • Lifting hip
  • • Cranking with arm
  • • Forcing rotation

Contraindications

  • • Pregnancy after first trimester
  • • Acute lumbar disc prolapse

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