Half Lord of the FishesArdha Matsyendrasana · 반비틀기 자세
How to do it
Fold one leg flat on the floor and plant the other foot outside it, knee pointing up. Inhale to lengthen through the crown, then exhale and turn toward the upright knee, hooking the opposite elbow outside it.
What it should feel like
The spine spirals long from base to crown, and the upright leg and elbow press against each other to deepen the twist.
Common mistakes
Cranking the twist from the low back. Lengthen the spine first, then rotate gently from the base upward.
Flows with this pose
More Twist poses
- Supine Twist
- Seated Spinal Twist
- Seated Spinal Twist (Floor)
- Revolved Chair
- Revolved Low Lunge
- Thread the Needle