Basic SittingIntermediate
Half Lord of the Fishes Pose III
Ardha Matsyendrasana III
Half Lord of the Fishes Pose III intensifies the seated spiral with full arm binds and compact legwork, honing strength, mobility, and focus.
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How to Perform
- 1
Begin seated, fold the left leg under so the heel rests beside the right hip, and plant the right foot outside the left thigh.
- 2
Lift tall through the torso, hugging the right knee toward the midline.
- 3
Thread the left arm around the right shin, wrap the right arm behind the back, and clasp hands or a strap.
- 4
On each inhale lengthen through the spine; on each exhale rotate from the belly through the chest, letting the gaze follow over the right shoulder.
- 5
Hold 5 mindful breaths, maintain the bind as you slowly release, then switch sides.
Benefits
- Builds powerful rotational strength across the spine and waist.
- Opens shoulders and chest while integrating hip flexibility.
- Stimulates digestion and supports detoxification with a deep abdominal squeeze.
Alignment Cues
- Both sit bones root evenly to stabilise the pelvis
- Front knee stays hugging inward without rolling the foot
- Shoulders stack above the hips even as arms bind
- Neck turns softly after the thoracic spine
Common Mistakes
- • Forcing lotus position
- • Straining shoulders for bind
- • Lifting hip
- • Breath holding
Contraindications
- • Serious shoulder or wrist injury
- • Pregnancy after first trimester
Recommended Props
StrapBlanketBlock