Seated Twist

Ardha Matsyendrāsana

Seated Twist
⇄ both sides
CategoryTwists TypeStretch LevelBeginner Hold45 sec MusclesBack, Core, Hips BreathingInhale to lengthen up, exhale to deepen the twist

Ardha Matsyendrasana, the Seated Twist, is hatha yoga's classic twist on the floor: one leg bends and steps over the other, and your torso turns toward the bent knee. It's a beginner-level pose, practiced on both sides. You'll find it in 4 of the app's sequences, including Twists & Lightness, as well as in two warm-up flows.

How to do it

  1. EnterSitting, bend one leg and step that foot over your other thigh. Hook the opposite elbow outside your bent knee, and place your other palm on the floor behind you.
  2. HoldWith every inhale, lengthen up through the crown of your head. With every exhale, gently twist a little deeper, from your lower belly up to your chest. Gaze over your shoulder, both sit bones on the floor.
  3. ExitExhale, slowly unwind to center and switch sides.
More detail

Begin with the simpler version: keep your bottom leg straight and plant the foot of your top leg outside that knee. If your pelvis tips back or your spine rounds, sit on the edge of a folded blanket. The rotation travels from the bottom up: belly, ribs, shoulders and, last of all, your head.

Place the hand behind you close to your hips, where it helps keep your spine upright. Your elbow against the knee holds the twist in place but shouldn't crank your torso around.

Benefits

Restores spinal mobility and massages the abdominal organs.

The twist brings mobility back to your upper (thoracic) spine and stretches the outer hip and the muscles along your ribs. After forward folds and backbends, it helps your back settle into neutral. For a gentler option at the end of a session, there's the Supine Twist.

Cautions

  • Spinal disc herniation
  • Pregnancy
  • Flare-ups of digestive disorders

This site is for general information and is not medical advice. If you have pain, an injury, a chronic condition, or are pregnant, check with a qualified professional before practicing.

Common mistakes

  • One sit bone lifting off the floor. Keep your weight even on both, even if you turn less.
  • Leading with your head. Your neck turns last and without strain.
  • Slumping. Lengthen your spine first, then rotate.
  • Yanking your torso around on the exhale. Each deepening should be small and smooth.

Where it appears

Similar poses

Revolved Thunderbolt Pose Revolved Thunderbolt Pose Beginner Thread the Needle Thread the Needle Beginner Revolved Head-to-Knee Pose Revolved Head-to-Knee Pose Intermediate Marichi's Twist Marichi's Twist Intermediate Revolved Butterfly Pose Revolved Butterfly Pose Intermediate Noose Pose Noose Pose Advanced

Questions

What does Ardha Matsyendrasana mean? "Ardha" means half, and Matsyendra, literally "lord of the fishes," is the legendary yogi credited with this twist. So the name reads as "Half Lord of the Fishes Pose," because the full version is far more demanding.

Who shouldn't do a seated twist? The app names spinal disc herniations, pregnancy and flare-ups of stomach or bowel conditions as contraindications. If you have back pain, talk to your doctor first.

How long should I hold the twist? Its card in the app recommends 45 seconds, and the sequences hold it for 40 to 75 seconds. Always repeat on the second side for the same time.

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