Half Lord of The Fishes Pose: Ardha Matsyendrasana Yoga Benefits

by Tanmay Joshi
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An exercise often overlooked by yoga students, the Ardha Matsyendrasana can provide both physical and mental benefits to those who practice it regularly. The pose, also known as the Half Lord of the Fishes Pose, can strengthen and stretch your spine and help relieve back pain and prevent future problems with your spinal muscles and bones.

Here’s how to do this pose correctly to reap all the benefits it has to offer.

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What is an Ardha Matsyendrasana or Half Lord of The Fishes Pose?

If you’re looking to stretch and strengthen your spine and improve your posture, then the Ardha matsyendrasana is a great pose to include in your regular yoga practice.

Also known as the half lord of the fishes pose, this pose stretches and strengthens the hamstrings, calves, spine, hips, back, shoulders, chest and arms and improves flexibility in the hips and shoulders.

Read more: How To Do Padmasana Pose Steps

Overview of Half Lord of The Fishes Yoga Pose Benefits

Half Lord of The Fishes Yoga Pose Benefits
Half Lord of The Fishes Yoga Pose Benefits

Ardha matsyendrasana, also known as half spinal twist pose, is a deep twist that opens up your torso from head to toe. It’s an excellent way to counteract all of that sitting you do at work each day—if you spend hours typing away on a computer, reading reports in meetings or just sitting on your couch binging Netflix. The best part? This yoga pose can be done anywhere! All you need is a mat and some space.

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Ardha Matsyendrasana Contraindications

The half spinal twist pose, also known as Ardha matsyendrasana, should not be performed if you have low blood pressure or suffer from motion sickness.

Additionally, it should be avoided if you have a neck injury, hiatal hernia, gallbladder disease or spinal problems. If you experience any discomfort while practising Ardha matsyendrasana, stop immediately and consult your doctor before continuing.

These are some of the contraindications of Ardha matsyendrasana, which you should take care of.

Read more: How To Do Trikonasana

How To Do Ardha Matsyendrasana Steps

How To Do Ardha Matsyendrasana Steps
How To Do Ardha Matsyendrasana Steps
  • Sit up straight while stretching your legs all the way out. Line up your toes together, and make sure you keep your back straight.
  • Now bend your left leg, so the left foot is beside the right hip.
  • Now take your right leg and set it over the left knee.
  • Turn your spine, neck, and shoulders to the right side while looking over your right shoulder. Keep your back straight throughout this exercise.
  • There are plenty of ways you can put your arms while doing stretches, but if done properly, one way would be to place the right arm at the back and the left arm on top of the right thigh or knee.
  • Hold the pose while breathing deeply.
  • Slowly take in a deep breath and exhale fully, relaxing each part of your body one by one.
  • Repeat these steps for the other side and then breathe deeply.

The Five Amazing Benefits of Ardha Matsyendrasana

A lot of yoga poses can be intense and hard to hold, but Ardha Matsyendrasana isn’t one of them. Also known as Half Lord of the Fishes Pose, this pose stretches your shoulders, chest, and spine while also working your core muscles, making it great for developing strength and balance in your body and keeping you flexible in all areas of your life (not just yoga class).

The five amazing benefits of Ardha Matsyendrasana are as follows:-

Improves Flexibility In Your Spine

Ardha matsyendrasana is a stretch that opens up your chest and shoulders. It’s good for releasing tension in your neck, back, and legs while giving you more freedom to move around in your body. If you spend all day at a desk or hunched over, Ardha matsyendrasana can help undo some of that damage, decreasing stress on your spine.

Strengthens Your Thighs and Calves

Ardha matsyendrasana is practised in many yoga classes. It’s popular for its amazing ability to strengthen your thighs and calves—especially if you add a twist into it.

In addition, practising Ardha matsyendrasana regularly can also improve your flexibility, which will allow you to perform other poses more easily (and gracefully).

Take five minutes during each yoga class to incorporate a few rounds of Ardha matsyendrasana into your routine. You’ll be glad you did!

Improves Digestion

Ardha Matsyendrasana stretches your abdominal muscles and massages your internal organs by bending your body in half. To reduce gas and bloating, you’ll want to focus on inhaling as you press into each posture and exhaling as you release.

This improves circulation and digestion, which will help keep those gassy rumbles at bay.

Helps Heal Injuries

It’s no coincidence that Ardha matsyendrasana is part of Sun Salutation, a sequence that warms up and stretches muscles all over your body. If you suffer from an injury, Ardha matsyendrasana can help heal it.

The pose moves all your joints through their full range of motion, loosening up tight muscles and tendons, so you don’t exacerbate an injury.

Try to practice Ardha matsyendrasana at least twice a week; in addition to reducing pain and improving flexibility, doing so will also increase blood flow throughout your body for better overall health.

Reduces Stress

Practising balance poses, like Ardha matsyendrasana (half spinal twist), will help you learn to be more relaxed in everyday life. When you’re able to keep your mind clear and focused while your body is contorted in interesting positions, it will be easier for you to relax and deal with high-stress situations that come up in your career or personal life.

Find a quiet place where you can sit for three minutes and focus on your breathing.

Ardha Matsyendrasana Images or Half Lord of The Fishes Pictures

The images of ardha matsyendrasana are provided here.


Q.1. What describes the half lord of the fishes pose?

Ans. Half spinal twist pose is achieved by bending your left knee, twisting your torso to bring your right leg around you, and resting it on your left thigh. It’s a lot like Ardha matsyendrasana yoga.

This pose stretch, strengthens, and tones areas of your body such as your spine, glutes, inner thighs and shoulders. The benefits are many; in fact, it is one of those yoga poses that many practitioners should spend time with every day.

Q.2. Why is it called Half Lord of the Fishes Pose?

Ans. There was a great yogi who was also the founder of Hatha yoga, and his name was Matsyendranath, and Ardha Matsyendrasana or Half Lord of the Fishes pose was named only after his name.

Q.3. Which asana is called the Half Lord of fish pose?

Ans. The Ardha Matsyendrasana is called Half Lord of the fish pose. This pose stretches your hip flexors while also strengthening your abdominal muscles; it also helps you relax mentally. It feels great after a long day at work—try it before bedtime, or you can also perform Ardha matsyendrasana steps in the morning too.

Q.4. What are the benefits of the half lord of the fishes pose?

Ans. One of the main benefits of Ardha matsyendrasana is that it helps to stretch and strengthen your spine, making it easier for you to sit in other poses. Additionally, Ardha matsyendrasana stretches your shoulders and improves your posture.

Some practitioners also use Ardha matsyendrasana as a way to fight off depression; if you spend enough time in Ardha matsyendrasana, you might start feeling uplifted!

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