Half Lord of the Fishes Pose (Ardha Matsyendrasana)

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Video Duration:
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  1. Begin seated with Gomukhasanalegs, right knee on top
  2. Root down with the sitting bones to rebound up the length of the spine
  3. Imagine a central axis running through the torso from the pelvic floor to the crown of the head
  4. With each inhale emphasize both the length and the integrity of this axis; the column is straight and is not tilting or curving off to one side or another
  5. Keeping the left leg in its current position, place the right foot to the outside of the left knee
  6. Root down with the right big toe mound while simultaneously descending the right outer hip
  7. Inhale, take the left arm to the ceiling
  8. Exhale, hook the left elbow to the outside of the right knee, taking the right hand to the floor to the outside of the right hip
  9. Notice how the right knee tends to buckle into the midline; instead, press it to the right to create more resistance for the left elbow to work against
  10. Inhale, find any amount more length along the central axis; exhale, revolve around that length
  11. Take the gaze to the right, looking past the right shoulder
  12. Make sure not to rely upon the easy mobility of the neck
  13. Instead, find the movement first in the mid-upper back, so that the rotation in the cervical spine is a continuation of, rather than a substitution for, the rotation in the thoracic
  14. Continue the essential pattern of breath; use inhales to lengthen and exhales to twist any amount more
  15. Hold for 8-10 breaths, then release back to center and repeat on the other side

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