Halv herre over fiskene

Half Lord of the Fishes Pose , or Ardha Matsyendrasana, is a seated twisting pose known to stretch the spine, shoulders and hips. It promotes flexibility in the spine and improves digestion by massaging the internal organs. This position is also known to strengthen the back and relieve tension in the lower back.

Correct Execution and Technique

To perform the Half Lord of the Fishes Pose correctly, follow these steps:

  1. Seated position: Start by sitting on the mat with your legs stretched out in front of you.
  2. Bend one leg: Bend the right knee and place the right foot flat on the floor on the outside of the left thigh.
  3. Cross your left leg: Bend your left leg and bring your foot close to your right hip, so that your left heel rests close to your seat.
  4. Rotate your upper body: Wrap your left arm around your right knee, and use your right hand to support yourself on the floor behind your back. Rotate the upper body to the right.
  5. Breathe and hold: Hold the position for 5-10 deep breaths, focusing on lengthening the spine on inhalation and rotating more deeply on exhalation.
  6. Switch sides: After a few breaths, release gently and repeat on the opposite side.

Common Errors

  • Collapse in the back: Keep the back long and extended. Avoid sinking into the lower back during the rotation.
  • Improper knee position: Make sure the knee that is bent is not twisted or subject to overload. It must be stable.
  • Too much pressure on the hand: Avoid pushing too much with the hand behind you; focus on using your core muscles for the rotation.

Modifications and Variants

If you want to make the Half Lord of the Fishes Pose easier or more challenging, try these options:

  • Use a block: Sit on a block if your hips or lower back feel stiff, which can make it easier to rotate your upper body.
  • Extend arms: If you want a deeper stretch, try reaching your left elbow over your right knee and extend your right arm up towards the ceiling or behind your back.
  • Lying variation: If the sitting position is too intense, try a lying spinal twist as a gentler version.

Repetitions and Sets

Hold Half Lord of the Fishes Pose for 5-10 breaths on each side. You can repeat the position 2-3 times to increase flexibility and mobility in the back and hips. It is important to perform the pose slowly and in a controlled manner.

Breathing techniques

Inhale to lengthen the spine and create more space for the rotation. On exhalation, twist the upper body a little deeper into the position. Focusing on the breath helps achieve a smoother and more controlled twist without straining the spine.

Visual Instructions and Angles

Here is a visual guide demonstrating the Half Lord of the Fishes Pose with details on proper technique and alignment.

This video provides an in-depth review of how to properly perform the Half Lord of the Fishes Pose , with options for modifications and variations.

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