How to - Half Lord of the Fishes

Half Lord of the Fishes pose - Ardha Matsyendrasana - is one of my favorite twists, it's even fun to try a bind! Like other twisting poses, this pose helps with digestion and strengthens the spine. Don't worry if you don't like this pose exactly as pictured, there are many variations and options for everyone. The poses that follow will help warm up to Half Lord of the Fishes. As always, listen to your body and enjoy some of the modifications too.

To start, a pose that mimics our peak pose, easy pose twist. Sitting cross legged, reach the arms overhead on the inhale, twist toward the right on the exhale. Left hand can rest on the shin or thigh. Right fingers might tent or rest the hand to a block or the mat. Make sure to check on the left shoulder, it can creep forward. Instead, send the shoulders away from the ears. Stay here or inhale and reach the right arm up and over for a side stretch. With either pose, root through the sits bones. Draw the abdomen toward the spine and the ribs stay in line with the hips. Exhale and return to center. Switch sides.

The next pose in our sequence is a take on Hasta Padangusthasana or Revolved Hand to Big Toe pose. Seated, this pose allows for grounding because we are still early in the practice. This pose stretches the IT band and deepens the twist. From easy pose, take the right leg to a baby cradle, place the toes in the left hand. Stay with the leg bent if there is a lot of sensation. If you'd like more of a stretch, start to open up the twist to the right and the right elbow bends 90 degrees to open the shoulders. Inhale here, exhale return the center. Take the pose to the other side.

Warrior 3 (Virabadrasana III) with bind energizes the back and spine. Standing in Mountain Pose, root down to the earth with the left leg. As you inhale lift the right knee toward the chest and the arms lift to the sky. Exhale and interlace the fingers behind the back, send the bent leg behind you. Hinging on the standing leg, the sole of the right foot is to the sky. Find a long line of the spine and straighten the lifted leg. Press with the right foot, lengthen through the heel. Energize the elbows toward each other, a slight bend in the elbows allows the heart space to open. On the next exhale, release the clasp and return to mountain pose. Second side!

Side Angle Pose is an amazing hip and shoulder opener. I did a bind option here, to modify you can try a strap or skip the bind althogether and you'll still get a lot of the benefits of this pose. Starting in a forward fold, step the right leg back to a lunge. Spin the heel to the earth, maintain the bend in the front knee 90 degrees. Lengthen through the upper body and lift the left elbow to knee. The right arm reaches up and over the ear. Stay in extended side angle or take the right arm behind your back. The right hand reaches toward the ground as the left tucks under the left leg and finds the right hand at mid-thigh. The gaze may lift as the upper body and heart space rotate upward to the sky. To release, undo the clasp. The right arm reaches up to the sky and then circles around to the mat. Back heel lifts, step forward. Fold at the top of the mat. Switch sides.

One more standing pose before we go to the mat! Standing Figure 4 Twist, how does one get into such a pose? I'll tell you! Standing in mountain pose, bend the knees and send the hips back to chair pose. Steady into the left leg as the right foot lifts. Cross the right foot over the left thigh. Sink a little deeper into the left leg. Hands to prayer as you inhale, exhale and twist to the left. Right elbow might meet the outside of the right foot. Find length in the back body as you reach the crown of the head forward, on the exhale release the hands and return to mountain pose. Take the second side. This is such a delicious pose, I wish we could just hang out there for a while every day, but we have other poses to get to!

To stretch the hips and knees, we return to seated poses. Half-Lotus Fold can be done either in a standing or seated pose, I prefer seated for this peak pose because it is more grounded and allows for an easier transition. Start in Dandasana, legs extended. Bend the right leg, baby cradle the right leg. Place the ankle of the right leg over to the left thigh. Take a moment to find the comfortable angle for the leg. If this is too much on the knee, place the ankle on the mat next to the leg instead. Sitting up tall, root down with the sits bones. Hinging at the waist, the heart leads the fold. Do not compromise the length in the back body, hands might reach the mat or forearms. Keep a flex in the extended leg. When you're ready, lift to seated and send the leg out long. Give the legs a shake out before switching to the left side.

We made it! The last pose in this series is Half Lord of Fishes Pose, Ardha Matsyendrasana. Starting in Dandasana, bend the right knee in towards the chest. Land the sole of the foot to the outside of the left leg. Bend the left knee and bring the left foot toward the hips. The left arm wraps around the front of the right leg as you twist open to the right. Tent the fingers of the right arm. Take the left elbow to the outside of the right knee. Option to stay here, if you'd like more you can take the bind. To bind bend the left arm and thread the hand under the right knee. The right arm reaches for the left hip. Walk the hands toward one another, maybe use a strap or clasp the hands. When you're ready for the second side, unwrap the twist slowly. Send the legs long and start the twist to the left.