How to do the Correct Ardha Matsyendrasana Posture for Flexibility?

Ardha Matsyendrasana Posture for Flexibility

 How to do the Correct Ardha Matsyendrasana Posture for Flexibility?

Those who haven’t experienced the benefits of yoga haven’t practised enough. Yoga is the totality of your mind, body and soul. It helps you connect to the best version of yourself while simultaneously making you feel powerful and confident.

We live in a fast-paced environment where we are surrounded by screens, big and small; and are constantly bombarded with information. How does one sleep peacefully when so much is happening around us constantly?
To achieve a good night's sleep, there are two things to remember, the first is that a good workout can make us feel calm, help us get rid of our daily worries and induce sleep. The second is ensuring that we get a good night’s sleep. The quality of our sleep also depends upon the kind of mattress we use so it is important to invest in a good quality mattress.

What do you mean by Ardha Matsyendrasana Yoga?

The word Ardha Matsyendra can sound a bit complicated, so let's break it to learn what it actually means. The word “Ardh” means half, “Mastya” means fish and “Indra” means king, together it means “Half Lord of the Fishes.” In this Ardha Matsyendrasana yoga posture, the upper half of our body is twisted to provide flexibility to the body and help in digestion.

Does Ardha Matsyendrasana Yoga actually help?

The Ardha Matsyendrasana Yoga posture helps to open up our body, improve flexibility, helps in blood circulation and relaxes our mind. The inhalation and exhalation of air whilst seated in the half twisted posture, helps you concentrate better and stand tall which will in turn improve your confidence.

What are the steps included to achieve the posture?

The looks of this yoga posture might look complicated, however, with the right guidance, it is quite easy to achieve the correct pose. Follow the steps below to try the Ardha Matsyendrasana Yoga pose.

  1. Before sitting down and practising the steps, it is always important to warm up your body with some flexibility exercises. This will prepare your body for the upcoming yoga postures.
  2. Now, the first step is to sit cross-legged on the floor or on a flat surface.
  3. Next, keep your right knee on top of your left knee and bring your feet beside your hips.
  4. Now lift the right leg and place the right foot next to the left knee.
  5. You can keep both hands on either side of the floor to gain support while being seated.
  6. Next, take a breath in, raise your left hand, breathe out and place the left elbow next to the right knee. Take the support of the right knee to hold the hand in place and slowly try to twist to the right-hand side.
  7. Now, completely twist to the right side and try to look past the shoulder.
  8. When you reach this pose, hold your breath for a few seconds. Then inhale and exhale a couple of times.
  9. To finish the pose, inhale and keep the right hand up and unlock your body from the previous posture, then, come to a neutral position and repeat the pose on the other side.

What are the Ardha Matsyendrasana benefits?

There are a ton of benefits that can be gained from this posture, read the following to find out.

  1. It increases the elasticity of the spine and makes us flexible.
  2. It opens up the chest and increases blood circulation.
  3. It helps in opening up the shoulder, hips, thighs and shoulders.
  4. It strengthens our upper back.
  5. It improves digestion and helps provides relief from constipation.
  6. It gives relief from lower back pains and aligns the spine.
  7. It also improves the quality of sleep.
  8. It stretches the entire body and makes it strong.
  9. It also helps us clear our minds, reduces anxiety and calms the mind and body.

What are some of the precautions to Be Taken While Practising the Half Lord of The Fish Pose or the Ardha Matsyendrasana Yoga posture?

There are no rules as such when it comes to practising the posture, however, keeping certain pointers in mind can help us practise better.

  1. Always start with a warm-up, do not jump into the practising the asana directly.
  2. Twist and flex your body only until the stretch feels comforting. If you feel any discomfort or shooting pains, get back to the neutral pose and stop the asana.
  3. Do not strain or force your body to perform the asana.
  4. Pregnant women must avoid practising the asana.
  5. If you have had recent surgery, then avoid practising the asana altogether.

Frequently Asked Questions

1. Can Ardha Matsyendrasana cure any diseases?
Our fast-paced lifestyle can cause us to have many diseases today. Practising Ardha Matsyendrasana can help us reduce diseases such as diabetes.

2. Why do you mean Matsyendrasana and explain any two benefits of ardha matsyendrasana?
Ardha Matsyendrasana literally translates into the Half Lord of the fishes. This helps us improve flexibility and align our spinal cord.

3. Are there other names for the Ardha Matsyendrasana yoga?
Yes, the pose is also known by some other names, such as the ‘ Half Lord of the fishes' pose, the spinal twist, the seated twist pose, Sitting Half Spinal Twist and others.

4. Who is the inventor of the Ardha Matsyendrasana pose?
The Ardha Matsyendrasana was invented by Matsyendranath, who was a 9th century Yoga guru; he is the same person who founded Hatha Yoga.


There is no doubt that yoga has a ton of benefits. Ardha Matsyendrasana is not only a great way to make our body flexible, but it also aids in weight loss and promotes good health. It keeps our mind, body and soul at peace and induces good sleep. Another thing that can help us sleep better is a comfortable mattress. A good mattress aligns the head, neck and shoulders and provides us with quality sleep at night.

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