Basic SittingIntermediate
Half Lord of the Fishes Pose II
Ardha Matsyendrasana II
Half Lord of the Fishes Pose II adds a behind-the-head leg bind to the classic twist, demanding deep hip opening and unwavering spinal lift.
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How to Perform
- 1
Sit tall, bend the right knee, and tuck the heel beside the right hip to stabilise the base.
- 2
Guide the left leg behind the head, resting the ankle across the upper back or supporting it with a strap.
- 3
Root the right hand behind the sacrum to elongate the spine and keep the chest buoyant.
- 4
Hook the left elbow outside the right knee, breathing steadily as the torso rotates toward the right.
- 5
Hold for 3–5 breaths, keeping the head aligned, then release gently and switch sides.
Benefits
- Opens outer hips and hamstrings while strengthening upper-back extensors.
- Tones abdominal organs and supports detoxification through a powerful squeeze.
- Improves concentration by integrating complex binds with steady breath.
Alignment Cues
- Base leg remains rooted with knee pointing forward
- Lotus leg sits securely without collapsing toward the face
- Back hand presses to keep the torso upright
- Neck rotates softly at the end of the spiral
Common Mistakes
No common mistakes listed.
Contraindications
- • Knee or hip pathology aggravated by behind-the-head work
- • Cervical issues that limit neck rotation
Recommended Props
StrapBlanketBolster