Half Lord of the Fishes

The Half Lord of the Fishes (Ardha Matsyendrasana) might seem like just another twist, but don’t be deceived by its laid-back appearance—this pose is a powerhouse.

It’s all about that sweet spot between a deep spinal twist and a stable, grounded base, making it a staple in the yoga world.

Pose details

How to do the Half Lord of the Fishes pose

Before diving into Revolved Side Angle Pose, it’s a good idea to warm up with poses that open the hips, hamstrings, and spine, such as Warrior II, Extended Side Angle, and Low Lunge.

Once you’re ready, follow these steps:

1. Start in Warrior II Pose. Stand with your feet wide apart, turning your right foot out 90 degrees and your left foot slightly in. Bend your right knee so it’s directly over your right ankle, and extend your arms parallel to the floor.
2. Transition to Extended Side Angle Pose. Lower your right hand to the inside or outside of your right foot, and extend your left arm over your left ear, creating a long line from your left foot to your left fingertips.
3. Prepare for the twist. Bring your left hand to your hip and start to rotate your torso toward your right thigh. Engage your core to support the twist.
4. Place your left elbow on the outside of your right knee. Press your elbow against your knee to deepen the twist, and bring your palms together in a prayer position at your heart. Your right elbow should point toward the ceiling.
5. Extend your arms for a deeper variation. If you feel stable, you can extend your left arm toward the ceiling and your right arm toward the floor, creating a straight line from your left hand to your right hand.
6. Hold the pose for five to ten breaths. Keep your gaze either at your top hand or down at the floor, depending on what feels best for your neck.
7. To release, inhale and untwist your torso, returning to Warrior II. Straighten your right leg and switch sides, repeating the steps for the left side.

Modifications

If Revolved Side Angle feels a bit too challenging, don’t worry—there are plenty of ways to modify it while still getting the benefits:

• Use a block: Place a block under your bottom hand to bring the floor closer to you. This can help you maintain balance and proper alignment, making the twist more accessible.
• Drop the back knee: Lower your back knee to the mat for added stability. This modification can help you focus on the twist without worrying about balance, allowing you to deepen the stretch in your torso.
• Shorten your stance: Bring your feet closer together to reduce the intensity of the pose. A shorter stance can make it easier to maintain balance and engage your core muscles effectively.
• Use a wall: Practice the pose with your back against a wall. This can help you understand the alignment and support your balance, making it easier to focus on the twist.
• Focus on the twist: If the full pose feels too intense, simply focus on the twisting action. Place your hands in a prayer position at your chest and twist gently, keeping your spine long and your core engaged. This can help you build the necessary strength and flexibility over time.

Safety tips

• Warm up properly with poses like Warrior II or Extended Side Angle to prepare your body for the twist.
• Engage your core muscles to support your spine and maintain stability throughout the pose.
• Keep your front knee aligned over your ankle to protect your knee joint and ensure proper alignment.
• Avoid collapsing your chest. Open your chest and extend your top arm to deepen the twist safely.
• Breathe deeply and evenly, using your breath to help you twist more comfortably and effectively.
• Exit the pose slowly and mindfully to prevent any sudden strain or discomfort in your back or hips.

Similar yoga poses

Revolved Side Angle Pose (Parivrtta Parsvakonasana)

This dynamic twist strengthens the legs and core while opening the chest and shoulders. It also improves balance and flexibility.

Revolved Triangle Pose (Parivrtta Trikonasana)

Similar to Revolved Side Angle, this pose involves a deep twist but is performed with straight legs. It enhances spinal flexibility and strengthens the legs and core.

Extended Side Angle Pose (Utthita Parsvakonasana)

While not a twist, this pose shares the same side-body stretch and leg strengthening benefits. It’s a good starting point before moving into the revolved variation.

Revolved Chair Pose (Parivrtta Utkatasana)

This standing twist challenges balance and core strength, similar to Revolved Side Angle. It also helps to open the chest and shoulders while engaging the legs.