Half Lord of the Fishes Pose - By Steve Johansen

This month, I’m going to focus on a seated twisted pose, called Half Lord of the Fishes, or sometimes simply called Seated Twisted pose, in Sanskrit it is Ardha Matsyendrasana (ARD-ah Mats-yun-DRAHSuh-nah). Ardha translates as half, Matsya means fish, Indra king, and Asana pose.

I love to use this pose at the end of my practice, as it is a deep and restorative twist, that both strengthens and rejuvenates. It improves spinal mobility, stretches the thighs, piriformis and glutes, and relaxes the shoulders. It also allows you to focus on your breath. During the pose you feel the ribs expand and contract with each breath, helping you to develop a mindful, calm, meditative breath.

As with all spinal twists, take it slowly, easing gently into and out of any spinal rotation. We often feel that we twist all the way through our spine, from top to bottom, but in fact most of the twisting motion happens in the neck and mid back. The more space that you can create by sitting a little taller, the more twist you’ll get. The real trick in any of twisting yoga poses is to not force it, but to learn how to relax - especially the neck and shoulders.

Where to Start

As with many sitting poses, start in Dandasana (dun-DAHS-anna) or Staff pose. As the name suggests we should be sitting up straight with all our muscles engaged. Sit taller with each inhalation, as you lift the crown of the head to the ceiling. Relax your shoulders, with each exhalation, creating as much space between the tops of your shoulders and ears. Extend your legs straight out in front of you, flex your feet, drawing the toes toward you, activating you calves and tops of your thighs - hands should be gently resting by your side. Lift through your sternum with each inhalation to sit a little taller. Let your shoulder blades role downwards, and towards each other with each exhalation, then find your Dristi, an unfocused gaze, and introduce your, long slow, steady breath.

To get into Half Lord of the Fishes, keeping both sit bones grounded, draw your right leg in, and cross it over the left leg. Your right foot should point straight forward. Allow all four corners of the foot to be connected to the ground. The easiest option is to have your right ankle by your left calf, drawing your ankle further up to the outside of your knee or to your thigh, to make the pose a little more challenging. Take your left hand to your right knee, keeping your elbow up at the same height as your hand. Instead of pulling your right knee to the left to achieve the twist, gently draw your left elbow forwards to twist your torso, as you breathe in sit a little taller, and relaxing your shoulders with each out breath, as you ease into the stretch in your right hip.

On your next inhalation, sit a little taller and stretch your right arm forwards palm facing outwards, and sweep upwards to reach up towards the ceiling, as you exhale draw your left elbow forwards to intensify the twist, as you stretch your right hand backwards, and around behind you. Place your thumb as close to your tailbone as possible, turning your fingers to face backwards, to help you relax your shoulder, or wrap your right arm around your waist to your left hip, palm facing outwards, turning the head to find a Dristi over your right shoulder at the back of the room.

Try to hold the pose for three to five breaths. With each inhalation, notice not just the front ribs expanding, but the sides of your ribs expanding and stretching as you sit a little taller. With each exhalation allow yourself to relax deeper into the twist, letting the shoulders blades roll down your spine with each exhalation. Repeat on the other side.

I hope that you enjoy this pose as much as I do. Next month I aim to share a short video link with you for those that would benefit from seeing me teach pose, or you’re always very welcome to join me at my studio.

www.hummingbirdpilates.co.uk

Little Waltham Gardening Club

The Down to Earth Community Allotment Project was the title of the February meeting of the little Waltham Gardening Club. Carolin Rogers of the Wilderness Foundation gave an excellent presentation advising that the positive power of wilderness can change lives. We cannot keep taking away from the earth and must give something back.

Founded in 1976, the Wilderness Foundation aims to help both young people and children, through local schools, supporting mental health and educating over 6,000 every year on how they can help the environment.

As well as their base in Chatham Green, they also have allotments in Melbourne as it’s been shown that gardening on a regular basis can reduce stress and increase well-being. They have raised beds for wheelchair users and of course are always on the lookout for volunteers.

The next meeting of the Gardening Club is the AGM to be held on 1st March when the club will be 40 years old. Before that, we have a flower arranging workshop on the 16th February in readiness for the Spring Show. The annual Spring Show will be held this year on Saturday 8th April. Further details on our website www. littlewalthamgardeningclub.co.uk.