Ardha Matsyendrasana

Also Known As: Seated Spinal Twist - Half Lord of The Fishes Pose

Type of pose: Seated Twist

Benefits: Opens the shoulders, neck and hips while stretching the spine. Cleanses the internal organs

Instructions:

1. From Staff Pose - Dandasana, bring the sole of your right foot to the floor on the outside of the left thigh.

2. Bend the left knee, and tuck the left foot in near the right buttock.

3. Inhale and bring the left arm up near your left ear.

4. Exhale and twist the right arm, bringing the left elbow to the outside the of right knee and the right palm to the floor, just behind your sit bones.

5. Look out over the right shoulder, but don’t overturn the neck -- the twist originates in the belly, not the neck.

6. On each inhale, draw the spine long, and on each exhale, twist a little deeper.

7. Be sure to keep the sole of your right foot flat on the floor.

8. When you release the pose, take a slight counter twist to the opposite direction.

9. Release the legs and switch their position as you prepare to twist to the other side.

Beginners: You may want to sit on some padding if you are uncomfortable. If you cannot bend it into the ideal position, you may also keep the left leg extended.

Advanced: Come into a bind with the arms. Thread the left arm back underneath the right knee. Reach the right arm behind your back, and clasp the right wrist with your left hand. Click the photo to see this variation.