Ardha Matsyendrasana Half Lord of the Fishes

Foundations of Posture:

Come to a seated position with your legs straight in front of you.  Root the leg bones down into the hamstring muscles so it makes contact with the ground. Note: Heels should not lift off the ground while doing this.  Modification: If you can not sit up with a straight spine, please a blanket or cushion under the back part of your buttocks to help rotate the pelvis forward and aid you in having a straight spine. Bring your hands high up onto your right thigh so your right hand is on the outside of your thigh and the left hand is on the inside of your thigh.  Manually, grab the thigh with both hands (thumbs will be close to each other) and pick the thigh slightly off the ground and push the inner thigh down as you move the fleshy part of outer thigh away from you.  Repeat on the left leg. Tuck the tailbone slightly into the openness in the pelvis. Engage the muscle of your left leg as you bring your right foot up and over the left knee then set it down.  Sole of your right foot is pressing equally down in the ground and arch is lifted. Left arm wraps around right knee. Equally draw the knee into the chest as you press the knee into the left forearm (this opens space in the right hip). Take your right hand to your belly and scoop the belly muscle over to the right then place the right hand directly behind the right buttocks. Press down into the right hand, right foot, and left heel to lift and lengthen the spine.  Exhale as you revolve the spine to the right keeping the shoulder blades close into the spine.  You would like the posture to feel as if you are revolving from the heart rather then the right shoulder. Inhale find the length in the spine by pressing down into the ground.  Exhale twist deeper into the posture.  Keep both the left and right side of your torso long and lengthen. Breath should still be full and not shallow. Advanced Version: Bend the left leg in towards the buttocks but make sure the right sitting bone does not lift up.  Bring the left elbow across the right knee and press the elbow in to the leg to further deepen the twist.  Make sure the shoulders stay engaged on your back. To release: Slowly allow the twist to unwind for itself and repeat on the other side.

Yogafamily.com is not liable for any injuries that may occur when trying these poses.  The posture series is meant as a guide to home practice.  It is not for beginners.  Before beginning any physical activity, yogafamily.com advises that you speak with your doctor and take several classes with a certified instructor.