Fish Tale

For seated twists like Ardha Matsyendrasana, learn to lengthen your spine before you twist.

By Carol Krucoff

Yoga postures are often named for mythological figures in the hope that practicing them might help us attain some of their heroic attributes. The story of the fish Matsyendra highlights the virtues of concentration and stillness—and offers a parable for the transformative power of yoga.

According to the ancient tale, the Hindu deity Shiva was on an island, explaining the mysteries of yoga to his consort Parvati. A fish near the shore remained motionless and listened with rapt attention. When Shiva realized that the fish had learned yoga, he blessed it as Matsyendra, Lord of the Fishes. The fish then took a divine form, came on land, and assumed a seated spinal twisting posture that allowed him to fully absorb the teachings. Yogic lore credits this twist, called Paripurna Matsyendrasana (Complete Lord of the Fishes Pose) with such important benefits that it is one of the few asanas described in a seminal 14th-century manual on yoga called the Hatha Yoga Pradipika. This classic guide anoints Matsyendra as the first human teacher of hatha yoga and says that the posture dedicated to him fans the gastric fire, cures all diseases, and awakens kundalini shakti, the dormant feminine energy coiled at the based of the spine in the form of a serpent. Ardha Matsyendrasana (Half Lord of the Fishes Pose) is a milder version of this twist.

When done correctly, this deep, seated twist has the power to transform your spine. It increases spinal rotation, boosts blood flow to the disks, and builds strength and flexibility in the erector spinae muscles, the tiny muscles that support the spine. The posture also nourishes the internal organs, because alternately compressing and stretching the torso is thought to increase circulation to those areas. In Ardha Matsyendrasana the stomach, intestines, and kidneys get a nice squeeze, stimulating digestion and elimination, while the shoulders, hips, and neck get a wonderful stretch.

Warm Up

Before you attempt any twisting pose, it's essential to warm up properly: Imagine trying to wring out a dry sponge, and you'll understand why. Prepare with some gentle asanas that bring blood into the muscles that flex and extend the spine, such as Cat-Cow. It's also helpful to do some postures that release the hips, such as Baddha Konasana (Bound Angle Pose), and stretch the hamstrings, such as Janu Sirsasana (Head-to-Knee Pose) and Supta Padangusthasana (Reclining Hand-to-Big-Toe Pose). A few rounds of Sun Salutations, linking movement with the breath, can also help ready body and mind.

Lengthen the Spine

To avoid compression and injury, it's important that you create length in the spine before and during the twist. Begin by practicing a modified straight-leg version of the pose (pictured above) and focus on three key actions: elongating the spine, twisting from the inside out, and breathing. Start by sitting on the floor with both legs straight, and bend your right knee, placing the sole of your right foot on the floor outside the left thigh, as close to your thigh as possible. With clasped hands, hold your right shin just below the knee.

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