Ardha Matsyendrasana (Half Lord of the Fishes Pose)How to Do, Benefits

Ardha Matsyendrasana (Half Lord Of The Fishes Pose)

Benefits, Contraindications, Tips and How to Do

English Name(s)
Ardha Matsyendrasana
Half Lord Of The Fishes Pose
अर्धमत्स्येन्द्रासन / Ardha Matsyendrāsana
ARE-dah M0T-see-en-DRAH-suh-nuh
ardha: “half”
matsya: “fish”
endra: “king”
āsana: “posture”


Ardha Matsyendrasana (ARE-dah M0T-see-en-DRAH-Suh-nuh) keeps the spine elastic, aligns the vertebrae, and retains the side-to-side mobility of the vertebrae while relieving muscular problems in the back and hips. This pose also removes adhesion in the joints caused by rheumatism, increases synovial fluid in the joints, and tones the spinal nerve roots and the sympathetic nervous system. This pose squeezes the vagus nerves and the root of the autonomic nervous system.

The Half Lord of the Fishes Pose is a seated twist. This asymmetrical pose stretches and strengthens all of the muscles in your back and torso.

Yoga has been shown to help people with type 2 diabetes by improving their blood glucose levels. The latest research shows that yoga can increase insulin sensitivity and reduce stress, all of which are vital for controlling the illness’s symptoms as well as preventing complications like heart disease or kidney failure!

Muscle Focus

Half Lord of the Fishes Pose focuses on several muscles such as

  • Biceps and Triceps
  • Gluteus
  • Core (External and Internal Obliques)
  • Arms and Shoulders
  • Spine Erectors

Ideal For Health Conditions

  • It improves the alignment of the spine.
  • Stimulates Vagus nerve.
  • Aids digestion.

Benefits of Ardha Matsyendrasana or Half Lord Of The Fishes Pose

1. Helps to Align the Spine

Practicing this pose helps to align the spine correctly, it can help to correct rounded shoulders, and it is great for people who have minor slip disks (Herniated Disk).

2. Stretches the Spine

The spinal twist in this pose stretches all of the muscles along the spine, which can help relieve tension and improve flexibility.

3. Strengthens the Back Muscles

This pose also strengthens the back muscles, helping to protect your spine from injuries and strains.

4. Stimulates Abdominal Organs

The twisting motion in Ardha Matsyendrasana stimulates the abdominal organs, aiding digestion and relieving stress.

5. Can be used as a Remedial Pose to Treat Constipation

This Pose can also be used as a remedial pose to treat constipation and other digestive issues.

6. Stretches Shoulder and Chest Muscles

Ardha Matsyendrasana also stretches the shoulder and chest muscles, improving your posture.

7. Can Stimulate Pancreas

The Half Lord of the Fishes pose stimulates the pancreas, which is beneficial in curing diabetes.

8. Can Stimulate Kidneys and Liver

This pose can also stimulate the kidney and liver, which are beneficial in curing urinary tract infections (UTI) and other nephrotic disorders.

9. Relives Muscular Problems in the Back Hips

This pose also relieves muscular problems in the back and hips.

10. Stimulates Vagus Nerve

The Half Lord of the Fishes pose stimulates the vagus nerve, which controls many functions in the body such as heart rate, digestion, and blood pressure.

11. Tones Spinal Nerve Roots and Sympathetic Nervous System

This pose tones the spinal nerve roots and sympathetic nervous system, which can improve your overall health.


Women who are menstruating or pregnant should avoid this pose. For those with a stomach ulcer, hernia or hyperthyroidism, Ardha Matsyendrasana can be practiced carefully under the guidance of a teacher.


  • Purna Matsyendrasana (Full Lord of the Fishes Pose)

Preparatory Pose

  • Baddhakonasana or Titliasana (Butterfly Pose)
  • Vakrasana (Twisted Pose)

Beginner’s Tips

  • Keep your spine erect throughout
  • Make sure to improve your hip mobility to correctly adapt this pose.
  • Do not practice this Pose for an extended duration of time.
  • Do not try too hard. Let the postures come to you with practice and time.

How to do Lord of the Fishes Pose

  • Sit on your yoga mat with your legs extended out in front of you.
  • If this is too uncomfortable, sit on the edge of a folded blanket or bolster.
  • Bend both knees and cross your left foot over the outside of your right thigh while keeping both sitting bones grounded firmly into the earth.
  • Inhale as you lengthen through your spine, lifting up from deep within your core muscles until tall like a mountain top reaching towards the sky above you.
  • Exhale and twist toward the inside of your bent knee by hooking that elbow around it if possible (if not place one hand behind you for support).
  • Keep your gaze fixed over your shoulder and hold for five breaths.
  • Repeat on the other side.

Mental Benefits of Lord of the Fishes Pose

  • Focus and concentration
  • Calmness and Relaxation
  • Makes you mentally clear and centered.

Bottom Line

In conclusion, Ardha Matsyendrasana or Half Lord Of The Fishes Pose is a great pose for spinal flexibility, alignment, and strength. It also has many benefits for the abdominal organs including digestion, stress relief, and stimulation of the pancreas. This pose can be used as a remedial pose to treat constipation and other digestive issues.

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Meera Watts
Meera Watts is the owner and founder of Siddhi Yoga. She is known around the world for her thought leadership in the wellness industry and was also recognized as a Top 20 International Yoga Blogger. Her writing on holistic health has appeared in Elephant Journal, CureJoy, FunTimesGuide, OMtimes and other international magazines. Meera is a yoga teacher and yoga therapist, though now she focuses primarily on leading Siddhi Yoga, blogging and spending time with her family in Singapore.

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