Ardha Matsyendrasana (Half Lord of the Fishes Pose)
1. Starting Position:
- Sit on a yoga mat with your legs extended straight in front of you.
- Bend your right knee and place your right foot outside of your left thigh.
2. Positioning:
- Keep your left leg extended and your foot flexed (toes pointed towards you).
- Ensure that both of your sit bones are grounded on the mat.
- Keep your spine tall and your shoulders relaxed.
3. Twisting Movement:
- Inhale and lengthen your spine, reaching the crown of your head upwards.
- Exhale and twist your torso towards the right, using your left elbow to gently press against your right knee for leverage.
- Look over your right shoulder and hold this position.
4. Ensure Proper Alignment:
- Keep your back straight without rounding your spine.
- Your right hand can rest on the floor behind you for support.
- Breathe deeply and maintain the twist for 30 seconds to 1 minute.
5. Return to Starting Position:
- Inhale to lengthen your spine again, then exhale as you slowly unwind and return to the starting position.
- Switch sides: bend your left knee and place your left foot outside of your right thigh, repeating the twisting movement towards the left.
6. Tips for Beginners:
- If you find it difficult to sit upright, sit on a folded blanket or bolster to elevate your hips.
- Avoid forcing the twist; instead, focus on maintaining length in your spine.
- Keep your breathing steady and relax your shoulders away from your ears.
