Ardha Matsyendrasana III

Ardha Matsyendrasana III

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Ardha Matsyendrasana III – Ardha means half. Matsyendra is one of the founders of Hatha Vidya. Matsyendra (Lord of the Fishes) is one of the prominent sages who spread the knowledge of Yoga. Ardha Matsyendrasana is a milder version of Paripurna Matsyendrasana.

Ardha Matsyendrasana III


  1. Sit on the floor with the legs stretched straight in front.
  2. Bend the left knee and place the left foot at the root of the right thigh, pressing the heel against the navel.
  3. Bend the right knee, lift the right leg from the floor and place it by the outer side of the left thigh. Then the outer side of the right ankle will touch the outer side of the left thigh on the floor. Take 2 or 3 breaths.
  4. Exhale, turn the trunk 90 degrees to the right and bring the left shoulder over the right knee. Do not leave any space between the left armpit and the right thigh and hold the right foot with the left hand.
  5. Swing the right arm behind the back, bending it at the elbow and rest the hand at the back.
  6. Turn the neck to the right, raise the chin and gaze either at the centre of the eyebrows or at the tip of the nose.
  7. Stay in the position from 30 to 6o seconds according to capacity. Breathing will be faster but try to make it normal.
  8. Release your hold on the right foot, lift it over the left thigh and stretch the right leg straight. Then release the left leg and stretch it out straight.
  9. Repeat the pose on the other side for the same length of time and relax.

Effects of Ardha Matsyendrasana III

Ardha Matsyendrasana III exercises and massages the abdominal organs and keeps them healthy. It tones the spine and keeps it elastic. It is a preparatory pose for Paripurna Matsyendrasana.

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