Ardha Matsyendrasana (Half Lord of the Fishes Pose / Spinal Twist)

Learned: Asana Lab

See Manual Pages: 126, A-113, A-117

Where this can show up in class: Forward, Sutra 3, Peak Pada, Afterward

This pose can be done in the following orientations: Seated.

This pose contains the following overall actions: Forward Fold, Twist.

Movements of Prana
Prana	Apana	Vyana	Samana
Crown Core Spine Crossed arm hand	Pelvis Bottom leg Standing arm (Crossed arm elbow)		Core Wrapped legs

Relevant Asanas
Kramas	Related Asanas	Pratikryasanas
Straighten bottom leg (don't externally rotate) Folded leg uncrossed, bottom leg straight Crossed leg in Vrksasana Crossed leg in Vrksasana w/ knee on block Folded leg uncrossed, heel to bottom leg shin Arm across w/out touching ground	Garudasana (legs) Padmasana Gomukhasana Jathara Parivartanasana Marichyasana (II) Parsva Bakasana / Parivrtta Bakasana	Do other side almost right away

Physical Key Actions
Joint Mobilizations	Muscle Stretching	Muscle Engagement
Bottom hip external rotation	Opposite side body	Core (legs hovering) Obliques

Common Misalignments
Mixalignments	Cues to help
Lifted leg sitz bones lifting from ground; Crossed leg not hitting ground fully	Come out of twist; Krama down
Slackened spine; Collapsing	Cue prana vayu through spine: Press down into crossed big toe, Add a little Urdhva Mukha Svanasana
Over-twisting w/ leverage	Lift crossed arm off leg, that's where twist should be
Twisting from lumbar spine; Lack of hip mobility	Krama down
Cranking cervical spine to get more twist	Neutral spine through neck
Hanging in standing arm; Standing shoulder up by ear	Lift up, bounce energy back up from standing arm