Half lord of the fishes (hold)

Ardha Matsyendrasana

Yogaintermediatetimedno equipment

Seated spinal twist: one leg folded on the floor with its heel by the opposite hip, the other foot planted flat outside that knee with its knee pointing up; the upright torso rotates toward the raised knee, the opposite elbow hooks outside it and the other hand presses the floor behind.

How to do it

1. From staff pose, bend the left knee and fold the left leg on the floor so the left heel lies beside the right hip (outer left leg on the floor).
2. Bend the right knee and place the right foot flat on the floor outside the left knee/thigh; right knee points up.
3. Sit tall on both sitting bones; place the right palm or fingertips on the floor just behind the sacrum.
4. Rotate the torso to the right; hook the left elbow outside the right knee (forearm up, palm forward); look over the right shoulder.

Muscles worked

lombari, glutei, obliqui