Fish Tale

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

By Carol Krucoff

Use that action to help lengthen the spine, extending up through the crown of your head as you simultaneously root down through your sitting bones. On an inhalation, lift up from the base of your skull, keeping the chin parallel to the floor. On an exhalation, release the weight of your hips into the earth. Take a few breaths here and imagine creating space between the vertebrae as you continue the opposing actions of lifting up and rooting down.

Twist from the Inside Out

Now place your right hand behind your right hip and hug your right knee into your chest with your left arm. Inhale and lengthen the spine, then exhale and draw your navel toward your spine as you begin twisting to the right. Start the rotation deep in your belly so that the navel turns first and the twist gradually moves up the spine. Focus on your spine as the central axis of the pose and imagine the twist spiraling evenly upward, like a barber pole. Avoid the common mistake of using your arms to "crank" your body around. Instead, initiate the twist from your core, rotating from the inside out, as you stay grounded through both sitting bones. Don't lead with the head; keep your neck in line with your spine and your chin parallel to the floor. To take yourself deeper into the pose, bring your left elbow to the outside of your right knee and press the elbow and knee against each other.

Breathe Deeply

Tune in to the wave of the breath so that with each inhalation you lengthen your spine and with each exhalation you twist. Keep your shoulders relaxed and press down with your right foot as you exhale to spiral deeper. Stay here for three to five slow, deep breaths, then release slowly on an exhalation and repeat on the other side. Be sure to switch the clasp of your hands with the opposite thumb on top.

Spiral the Energy

To move into the full pose, come into the straight-leg version as described above. From here, bend your left knee and bring your left heel beside your right hip. Point your right knee toward the ceiling. Interlace your fingers and clasp your right shin just below the knee, using that action to lengthen up through the torso. In your mind's eye, picture all four sides of your rib cage—the front and back of the left and right sides—and try to lift them all evenly. It will be easier to gain length on the right side of your spine, but don't neglect the left side. Stay focused on lifting the entire circumference of the rib cage the same amount to get an even twist throughout the spine. Now anchor down through both sitting bones and lift up from the crown of your head, relaxing your shoulders down away from your ears. With the spine long, continue by breathing rhythmically and twisting from the inside out. To do this, allow the feelings in your inner body to dictate when to twist more instead of forcing your spine.

When your body has turned sufficiently, bring your left elbow outside your right thigh and use that action to encourage the spine to spiral even deeper. Stay here for three to five slow, deep breaths, then release slowly on an exhalation and repeat on the other side.

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