Video Transcription – Ardha Matsyendrasana (Half Lord of the Fishes Pose)

Namaste Friends, I am Ritesh and today our focus is on Ardha Matsyendrasana. Ardha means half .Matsye means a fish. Indra means a king so Ardha Matsyendrasana.

Friends, it is a deep twisting to your spine and as you just squeeze your spine it rehydrates your spine so it is a great neutralizing pose. Friends,  its a beginner or you can say basic level seated hip opener twist and before we get into the practice woman who are into pregnancy should avoid this pose completely as its strong twist in your abdomen. Before we get into the pose a simple seated twist a easy twist would be great before you get into the Ardha Matsyendrasana. So friends, lets start with Ardha Matsyendrasana.

So whenever we start any position that is especially seated all starts with foundation pose that is known as Dandasana so let’s start. So friends, my arches are active my back is tall. I’m not slouching in case you feel that you are slouching please use a bolster. Please use a block  anything  just elevates your spine fine. I can sit in Dandasana tall myself keep my arches active its not side ways its active I activate my quads once again it engage the core my ribcage is not going out its in line I’m tall remember you are not slouching you are actively keeping your transcript. Now from here you gently flex your left knee so bend your left knee fine that’s your pose now from here we will start with a very easy and simple twist. Now from here you just twist to the sides holding this position twist. Take your left arm lift it up and on the floor now from here with the support of the arm twist let the abdomen content move to the side on the floor and keep the elbows here and just twist and if you are comfortable we can keep the vision here if you can try to twist back but if you fine your neck is straining you can keep in center or you can keep it here that depends upon person to person. Now a second variation of doing is, in the same way, starting with Dandasana I take my right leg put it in the left goes in front. I tall myself, let the leg go forward. I tall myself I take my left arm once again. Take it on the back open the chest the left on the right arm on the left and I hold it here or holding that position tall my spine and I inhale and I exhale and twist and I breathe. Enjoy your pose. Keep lengthening the spine so that every inhalation you are lengthening the spine with every exhalation you are twisting the spine with every inhalation there is lengthening with every exhalation there is a twist so I am holding this pose. I am lengthening and I’m maintaning this pose. Inhale come back release it step by step come back and then just try to shake the legs. Friends, I did on the left hand side. You need to do it on the right hand side also.

So friends its Ardha Matsyendrasana that is half lord of the fishes. Friends in case you like my video don’t forget to hit the like button and do subscribe if you have any suggestions or comments please mention in the comment section below. Namaste!