How to Do Ardha Matsyendrasana Pose | Half Lord Of The Fishes Pose Copy

We absolutely love a good twist! There is something so refreshing about Ardha Matsyendrasana, or Half Lord of the Fishes pose. It’s one of those poses that feels like a gentle “wring out” for the entire body, helping us to release physical tension and mental clutter all at once.

Whether you’ve been sitting at a desk all day or you just need a moment to reconnect with your breath, this seated twist is the perfect way to honour your spine. It’s all about finding that lovely balance between lengthening and rotating, meeting your body exactly where it is today without any pressure to push too far.

In this guide, we’ll walk you through how to feel into this delicious twist and share why it’s such a staple in our own home practice.

How To Do Ardha Matsyendrasana (Half Lord of the Fishes Pose)

Find your seat
Start by sitting comfortably on your mat with your legs extended out in front. If your lower back feels a bit tight, we highly recommend sitting on the edge of a folded blanket or a firm cushion to help tilt your pelvis forward.

Set up your legs
Bend your right knee and tuck your right foot in toward your left hip. Then, pick up your left foot and place it flat on the floor on the outside of your right thigh. If this feels a bit much for the hips, you can keep your bottom leg straight instead—honour what feels best for you!

Lengthen your spine
Sit up nice and tall, imagining a thread pulling the crown of your head toward the sky. Place your left hand on the floor behind you like a kickstand to help keep your spine long, rather than leaning back into it.

Embrace the twist
Inhale and reach your right arm up high, then as you exhale, gently hug your left knee with your right arm or hook your elbow outside the knee. There’s no need to force the twist; just move until you feel a soft “edge.”

Breathe and soften
Turn your gaze softly over your left shoulder, but only if it feels okay for your neck. Take 5-10 deep, slow breaths here, or if you’re practising Yin Yoga, you might choose to stay for 3-5 minutes to really settle in. Once you’re done, slowly unwind and repeat on the other side.

The Benefits of Ardha Matsyendrasana (and Yoga in General)

This seated twist is such a treat for your spine and digestive system. Physically, it helps to maintain spinal mobility and releases tension that often builds up in the vertebrae from sitting or standing all day. By gently compressing the abdominal area, we’re giving our internal organs—like the liver and kidneys—a little massage, which can really help with digestion and that “heavy” feeling after a meal. It’s a wonderful way to feel more supple in your hips and shoulders too.

Beyond the physical, twists are incredibly grounding for the nervous system. As you breathe into the rotation, you’re helping to shift your body from “fight or flight” into a state of rest and digest, which naturally lowers stress levels. It’s like a gentle “reset” button for your energy, leaving you feeling both calm and revitalised. This is what we love about Yoga — it’s not just about becoming more flexible or strong. It’s about creating space within yourself to breathe, let go of what’s not serving you, and find your inner calm.

Explore More Yoga Poses

If you enjoyed this pose, you might also love:

• How to Do Supta Matsyendrasana Pose | Supine Twist Pose
• How to Do Jathara Parivartanasana Pose | Belly Twist Pose
• How to Do Chaturanga Dandasana Pose | 4 Limbed Staff Pose

Curious About Yoga Teacher Training?

This pose is one of 108 you’ll explore in our 200 Hour Yoga Teacher Training — along with yoga philosophy, breathwork, meditation, anatomy, and the confidence to teach.

You don’t need to be the most flexible person in the room. You don’t need to have been practising for years. You just need to be curious and willing to begin. Whether you want to teach professionally, deepen your personal practice, or simply discover more about yourself — this training meets you where you are.

Learn more about Yoga Teacher Training →

Always merrymaking,
Emma + Carla