Ardha Matsyendrasana II
अर्ध मत्स्येन्द्रासन II
Advancedseated
Target Muscles
obliquesspine rotatorship flexorsshoulders
Benefits (4)
- + Deep spinal twist
- + Stimulates digestive organs
- + Opens hips and shoulders simultaneously
- + Develops binding ability
Avoid If (5)
- - Spinal injuries
- - Herniated disc
- - Knee injuries
- - Pregnancy
- - Shoulder injuries
About
Ardha Matsyendrasana II is a deeper variation of the Half Lord of the Fishes twist with binding and half lotus leg position.
Step-by-Step Instructions
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1. Sit in Dandasana.
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2. Bend the left leg, place the left foot beside the right hip (half Virasana).
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3. Cross the right leg over the left knee, right sole on the floor.
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4. Bring the right foot into half Padmasana — right foot on left thigh.
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5. Inhale, lengthen the spine.
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6. Exhale, twist deeply to the right — reach the left arm behind the back to bind the right foot.
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7. Right hand behind on the floor for support.
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8. Keep shoulders level, chest open.
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9. Hold for 5-8 breaths, lengthening spine on each inhale.
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10. Slowly release, repeat on the other side.