Half Lord of the Fishes Pose II
अर्ध मत्स्येन्द्रासन II
Target Muscles
Benefits (6)
- + Increases spinal mobility and flexibility
- + Massages abdominal organs, aiding digestion
- + Tones the core and obliques
- + Stimulates circulation in the spine
- + Relieves mild backache and stiffness
- + Opens the hips and shoulders
Avoid If (5)
- - Severe spinal injury or disc herniation
- - Acute hip or knee injury
- - Recent abdominal surgery
- - Pregnancy (especially late stages)
- - Peptic ulcer or hernia
About
Half Lord of the Fishes Pose II is an advanced seated spinal twist that deeply massages the abdominal organs and improves spinal flexibility. It requires significant hip and spine mobility, offering profound detoxification benefits.
Step-by-Step Instructions
1. Begin in Dandasana (Staff Pose), sitting on a folded blanket to slightly elevate the hips.
2. Bend your right leg and place your right foot on the floor outside your left hip, with the right heel close to the left hip.
3. Bend your left leg, crossing your left foot over your right thigh and placing the left foot on the floor outside your right knee.
4. Inhale, lengthening your spine upwards. Exhaling, twist your torso to the left. Hook your right elbow to the outside of your left knee or grasp your left foot with your right hand.
5. Place your left hand on the floor behind your back, fingertips pointing away. Draw your left shoulder back and open the chest.
6. Inhale to lengthen the spine and exhale to deepen the twist, rotating your navel towards your left thigh.
7. Turn your head to gaze over your left shoulder. Ensure both sitting bones remain grounded evenly on the floor.
8. Breathe deeply, expanding the twist with each exhalation while maintaining a straight spine.
9. Hold the pose for 30 seconds to 1 minute. Inhale to slowly unwind from the twist and return to the center.
10. Straighten your legs and rest for a few moments before repeating on the other side.