Sitting Half Spinal Twist (Ardha Matsyendrasana) – Steps- Benefits

Gorgeous fit blonde in seated yoga pose on the beach on a sunny day
Gorgeous fit blonde in seated yoga pose on the beach on a sunny day

Ardha Matsyendrasana (Sanskrit: अर्धमत्स्येन्द्रासन), Half Lord of the Fishes Pose, Half Spinal Twist Pose or Vakrasana is an asana that usually appears as a seated spinal twist with many variations, and is one of the twelve basic asanas in many systems of Hatha Yoga.


  • Sit up with the legs stretched out straight in front of you, keeping the feet together and the spine erect.
  • Bend the left leg and place the heal of the left foot beside the right hip (optionally, you can keep the left leg straight).
  • Take the right leg over the left knee.
  • Place the left hand on the right knee and the right hand behind you.
  • Twist the waist, shoulders and neck in this sequence to the right and look over the right shoulder.
  • Keep the spine erect.
  • Hold and continue with gentle long breaths in and out.
  • Breathing out, release the right hand first (the hand behind you), release the waist, then chest,lastly the neck and sit up relaxed yet straight.
  • Repeat to the other side.
  • Breathing out, come back to the front and relax.

Benefits :

  • Increase hips and spine flexibility.
  • Removes the wastes and improves digestion
  • Stimulate heart, kidneys, liver, spleen and lungs.
  • Open the neck, hips and shoulders.
  • Relieve fatigue, sciatica, backache and menstrual discomfort.
  • Clean the internal organs.
  • Releases excess toxins and heat from tissues and organs.
  • Energizes and stretches the backbone.


  • Should be avoided during pregnancy and menstruation due to the strong twist in the abdomen.
  • People with Heart, abdominal or brain surgeries should not practice this asana.
  • Care should be taken for those with peptic ulcer or hernia.
  • Those with severe spinal problems should avoid and those with mild slipped disc can benefit but in severe cases it should be avoided.
Please follow and like us:

Leave a Reply

Your email address will not be published. Required fields are marked *