Ardha Matsyendrasana: December Yoga Pose of the Month

Lengthens the spine and opens hips while strengthening core

Half Lord of the Fishes (Sanskrit: Ardha Matsyendrasana)

Sit on the floor with your legs lengthened (Staff pose). Place your feet on the floor with knees bent and pointed towards ceiling/sky. Slide your right foot under your left leg to the outside of your left hip. Your right knee is pointing towards the front, center of your mat. Step the left foot over the right leg with your left foot on the mat by your right hip. The left knee is pointed up towards the ceiling and the left foot is rooted with all four corners into the mat.

Sit tall lengthening your spine. You may sit on a folded blanket. Place your left fingertips behind left hip. Reach your right arm up while taking a deep breath in. On the exhale, twist at the waist to the left. Take your right arm on top of your left leg right above the knee and lengthen arm while keeping the shoulder down. You may also bend arm in a V shape. As you inhale, lengthen the spine and as you exhale, twist a little more. Honor the body and breathe deeply. Stay in the pose for 3-5 breaths and repeat on the other side. Your gaze can be wherever you feel is comfortable for your neck.

Option: You may keep bottom leg lengthened (Lord of the Fishes)

Namaste – The light within me honors the grace and wisdom within you