March Yoga Pose of the month

Ardha Matsyendrasana – Half Lord of the Fishes pose.

Ardha Matsyendrasana pronounced ARE-dah MOT-see-en-DRAHS-anna is a half spinal twist seated yoga pose.  In Sanskrit, the 'ardhameans 'half' and 'matsya' means 'fish'. The 'asana' means 'pose' and 'indra' means 'king'. This literally means half twist pose of king of the fishes.


  • Stretches back muscle and spine.
  • Helps increase oxygen supply to the lungs.
  • Tones the spinal nerves and ligaments, and improves the digestion.
  • Massages lower abdominal organs; strengthens lower back.


Step 1

Sit on the floor with legs straight out in front of you, if needed support your buttocks on a folded blanket.  Bend your knees, put your feet on the floor, slide your left foot under your right leg to the outside of your right hip.  Lay the outside of the leg on the floor and step the right foot over the left leg and place it on the floor outside your left hip.  Make sure your right knee is pointing directly up at the ceiling. 

Step 2

As you inhale, press your sitting bones down and lengthen your spine.  Place your right arm behind you, extend your left arm up.  As you exhale twist your body to the right hugging your knee with your left arm, or hook your elbow behind your left knee.

Step 3

Keep lengthening your spine on your inhale and twist from the torso on your exhale.  Stay for in this position for 5-8 breaths.  To come out of the pose, exhale and gently twist back to sitting position.

Step 4

Repeat the sequence on the other side.




Chrissy is a trained Ashtanga Vinyasa yoga teacher based in London. She trained at yoga London and is wearing M Life ombre top and bottoms and recommends our sage linen mat.


Do not attempt any poses that are not suitable for your level of practise or injury that you might be working with.  Please check with a trained professional.