Bound Half Lord of The Fishes Pose

Variation of the poses name:

  • Baddha Ardha Matsyendrasana

  • Bound Half Lord of The Fishes Pose

  • Bound Half Spinal Twist

Have you ever looked at an owl’s impressive head rotation with envy? Well suffer no more with Lord Of the Fishes Pose, you’ll be on your way to twisting your spine(not your head) so that you can twist out of any of life’s trouble, you wiggly bastard. If you’re looking to improve your posture, reduce back pain/stiffness, and increase mobility in your lats, shoulders and hips - this would be a movement pattern to master.

Description:

Half Lord of The Fishes Pose is a spinal twist that can strengthen the connection of your shoulder girdle and hips for powerful performance and/or alleviation of back pain.


Bound Half Lord of The Fishes Pose is a spinal twist and shoulder bind that has the same effects as it’s variation above with the addition of the shoulder bind which stabilizes the shoulder joint and increases range of motion.


Instructions:

  1. Begin seated on the floor with your legs extended in front of you and your arms resting at your sides.

  2. Bend both knees, placing the soles of your feet flat on the floor. Then drop your left knee to the floor. Tuck your left foot under your right leg, resting it alongside your right butt cheek.

  3. On an inhalation, raise your left arm overhead. Exhaling, twist to the right so your torso sits against the inside of your right thigh. Place your left elbow to the outside of your right knee. Lower your left forearm and hold onto your left knee. Reach behind your body with your right hand and rest it on the floor behind you.

    • Stronger students may adjust their position to sit on the left foot, balancing the left butt cheek on the left heel. If that is too difficult, remain sitting on the floor with the feet in their current position.

  4. On an inhalation, lengthen your spine toward the ceiling. Exhaling, spiral your torso around your spine, from your tailbone to the crown of your head.

  5. Bend your left elbow and thread your left arm beneath your right knee. Then bring your left hand toward your right hip. You may need to drop your shoulder and lean forward slightly to reach this position.

  6. Reach your right arm behind your body to clasp your hands together.

    • More flexible students can hold onto the left wrist with the right hand.

  7. Turn your head to gaze far over your right shoulder.

  8. Soften your left shoulder, lengthen your spine, and twist deeper into the pose.

  9. Press your inner right foot firmly into the floor. Keep the front of your torso long. Draw your tailbone down to the floor.

  10. Hold for up to one minute.

  11. To release, exhale and unwind your torso. Come back to center and extend both legs in front of you in Staff Pose again. Repeat the bound twist for the same length of time on the opposite side.



Health Benefits:

  • This pose increases the twisting mobility of the spine. According to David Weck, athletic power such as running, throwing, boxing, etc comes from the spine twisting from shoulder girdle to hips using the lats for power.

  • Improves posture

  • Improves shoulder mobility and stability.