Ardha Matsyendrasana (Half Spinal Twist): Steps and Modifications

Ardha Matsyendrasana, commonly called Half Spinal Twist, is a seated rotation practised with one or both knees bent. The quality of the twist matters more than how far the shoulders turn.

Choose a stable seat

Sit on a folded blanket when the pelvis rolls backward. Keep the lower leg straight or bent according to comfort. The upper foot should rest on a stable part of the floor rather than pressing against the knee joint.

How to practise

1. Sit upright and establish even support beneath the pelvis.
2. Place one foot outside the opposite leg, or keep a simpler uncrossed position.
3. Lengthen the spine during inhalation.
4. Turn gradually from the ribs during exhalation.
5. Place the rear hand lightly on the floor or a block.
6. Keep the front arm relaxed rather than using it as a lever.
7. Return to the centre before changing sides.

Chair variation

Sit sideways on a stable chair with both feet on the floor. Hold the chair back lightly and rotate from the ribs. Keep the pelvis steady and the chin level.

Alignment priorities

• Lengthen before rotating.
• Distribute the turn through the upper back and ribs.
• Keep both sitting bones supported.
• Let the neck follow the chest rather than leading the twist.
• Maintain natural breathing.

Common mistakes

• Pulling strongly with the arms.
• Turning the head farther than the ribs.
• Collapsing through the lower back.
• Forcing the upper foot into position.
• Holding the breath to remain in the pose.

Practice limits

Keep the rotation smooth and comfortable. Stop when there is sharp discomfort, tingling or pressure around the knees, hips, back or neck. Use the chair variation or a smaller turn and learn advanced binds from a qualified yoga teacher.