Yoga For Hip Flexibility – Ardha Matsyendrasana

Welcome to Day 3 of “Yoga For Hip Flexibility”.

Today’s pose is “Ardha Matsyendrasana” of the Half Fish Pose.

This amazing pose will make you feel relaxed in 20 seconds. Try it!


  1. Sit in ‘Dandasana’.
  2. Bend your left knee and keep it near the right buttock.
  3. Now place your right foot in front of the left knee.
  4. Stretch your left shoulder and hold your right ankle
  5. Hold this position for 10-30 seconds, depending on your ability
  6. Repeat the same on the other side


  1. Opens up the hips and increases its flexibility
  2. Ardha Matsyendrasana increases the elasticity of the spine and tones the spinal nerves
  3. Stretches the overall muscles of the body
  4. Helps to get relief in stiffness of vertebrae


  1. Should not be practiced during pregnancy and menstruation
  2. People with a hernia should avoid this
  3. People with severe spinal problems or injuries must avoid it

Tip Of The Day:

Get deeper into the pose. What challenges you can change you. Going deeper will promote the opportunity to advance your yoga practice.

Author: Dr. Prajakta Jawalkar