> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.
# Cross-leg spinal twist
> Intermediate · Static · Unilateral. Flexibility
Also known as: Ardha Matsyendrasana, Half Lord of the Fishes Pose, Seated Twist Pose.
| | |
| - | - |
| **Difficulty** | Intermediate |
| **Velocity** | Static |
| **Symmetry** | Unilateral |
| **Athlete** | Stacy |
| **Video length** | 46 s |
## Technique
1. Seated with the legs extended, bend the knees and bring the left foot across toward the right hip, grounding that leg on the outside edge of the thigh and shin.
2. Bring the right foot across to the outside edge of the right leg, with the knee bent and the foot flat.
3. With the right hand flat on the floor behind you, twist to the right and bring the left elbow across to the outside of the right leg.
4. Press it into the leg to bring you deeper into the twist.
5. Then straighten that arm and reach for the right foot to bind with the big toe.
6. Bring the right arm around the back to bind with the left hip.
7. Continue sitting tall, turn your head to gaze over the right shoulder and take 5 breaths.
8. Unfold and repeat on the other side.
## Form tips
* Keep the spine tall and vertical. Avoid collapsing in the lower back or leaning back into the hand as you twist.
* The foundation for this posture is the base leg and the opposite foot. Lengthen the spine and twist from that foundation, using the core muscles strongly to pull you deeper into the twist.
**Logging:** Work each side for the time indicated.
## Muscles
Flexibility
- Neck
- Pelvis
- Shoulders
- Chest
- Biceps
## Equipment
## Appears in
## Regressions
Novice
Intermediate
Novice
Beginner
Intermediate
Intermediate
Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/cross-leg-spinal-twist-e0vq). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
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