Half Lord of the Fishes Pose
Ardha Matsyendrasana (Half Lord of the Fishes Pose) in Sanskrit means: ardha - half, Matsyendra - the famous Yogi, a saint.
How to do it (step-by-step)
1.Sit on the floor with outstretched legs.
2. Bend the right leg at the knee so that it is directed towards the ceiling. Then lift the right foot off the ground, transfer it over the left leg and place it on the ground, on the outside of the left thigh, near the left knee (so that the outside of the right ankle touches the outside of the left thigh).
3. Bend the left knee under the right leg and place the left foot on the outside of the right hip, so that the sole is directed towards the ceiling. The entire outer side of the left foot rests on the ground.
4. With the exhale, bend in the direction of the right thigh. Press the right palm on the floor behind the right gluteal muscle and place the left upper arm on the outside of the right thigh near the right knee (left arm or bend at the elbow and actively push the right knee to twist even better or stretch it along the entire right lower leg and grab with the fist right ankle or foot).
5. Press the inside of the right foot actively into the floor, relax the right groin and lengthen the torso. Press the seat bones into the floor, so that the weight of the body is evenly distributed. Continue to gradually twist the spine to the right side, and turn both the neck and the head, and look over the right shoulder.
7. With the inhale, slightly unwind and return to the starting position, with outstretched legs. Repeat on the other, left side, remaining in the position for the same period of time.
Start by staying in this pose for 30 seconds and then gradually extend to two minutes.
Benefits
Physical benefits from Ardha Matsyendrasana: stimulates the liver and kidneys; stretches his shoulders, hips and neck; energizes the spine; relieves menstrual discomfort, weakness, sciatica and back pain.
Mental benefits from Ardha Matsyendrasana: calms the mind.
You should avoid this pose if you have back or spine injury.
Regular practice of this pose affects Manipura (Solar Plexus) Chakra.
