Half Lord Of The Fishes - Ardha Matsyendrasana:

Hello Friends, Welcome to Warrior Fitness Zone, I am Kailash Rathod and today our focus is on “Ardha Matsyendrasana”, Ardha means half Matsye means a fish Indra means a king so Ardha Matsyendrasana. friends it is a deep twisting to your spine and as you just squeeze your spine it rehydrates your spine so it is a great neutralizing pose friend it’s a beginner or you can say basic level seated hip opener twist and before we get into the practice woman who are into pregnancy should avoid this pose completely as its strong twist in your abdomen, before we get into the pose a simple seated twist an easy twist would be great before you get into the Ardha Matsyendrasana.

So friends let’s start with Ardha Matsyendrasanaso whenever we start any position that is especially seated all starts with foundation pose that is known as Dandasana so let's start so friends my arches are active my back is tall I'm not slouching in case you feel that you are slouching please use a bolster please use a block anything just elevates your spine fine I can sit in Dandasana tall myself keep my arches active it’s not sideways its active I activate my quads once again it engage the core my ribcage is not going out its in line I'm tall remember you are not slouching you are actively keeping your transcript now from here you gently flex your left knee so bend your left knee fine that's your pose now from here we will start with a very easy and simple twist now from here you just twist to the sides holding this position twist take your left arm lift it up and on the floor now from here with the support of the arm twist let the abdomen content move to the side on the floor and keep the elbows here and just twist and if you are comfortable we can keep the vision here if you can try to twist back butif you fine your neck is straining you can keep in center or you can keep it here that depends upon person to person now a second variation of doing is, in the same way, starting with Dandasana I take my right leg put it in the left goes in front I tall myself let the leg go forward I tall myself I take my left arm once again take it on the back open the chest the left on the right arm on the left and i hold it here or holding that position tall my spine and I inhale and I exhale and twist and I breathe enjoy your pose keep lengthening the spine so that every inhalation you are lengthening the spine with every exhalation you are twisting the spine with every inhalation there is lengthening with every exhalation there is a twist so I am holding this pose I am lengthening and I'm maintaining this pose inhale come back release it step by step come back and then just try to shake the legs friends I did on the left hand side you need to do it on the right hand side also so friends its Ardha Matsyendrasana that is half lord of the fishes. Namaste :)

Contraindications and Cautions

  • Pregnant Women should most certainly avoid the practice of Surya Namaskar
  • Injury at the wrists or legs and at the shoulder will make this practice very difficult
  • lower back or a bad back will not support as the spine expands and contracts putting pressure on the lower back and the hip.