Core · Bodyweight
Ardha Matsyendrasana Yoga Pose
How to do the ardha matsyendrasana yoga pose, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Rotation
- Mechanic
- Isolation
How to do it
Sit with one leg extended and the other foot crossed over the opposite thigh, knee pointing up. Twist your torso toward the bent knee, bracing your opposite elbow against it, and hold while breathing into the rotation.
- 1Feel a deep stretch through the spine and obliques as you twist
- 2Keep your spine tall and lengthen on each inhale
- 3Sink a little deeper into the twist on each exhale
Common mistakes
- Don't round or collapse your spine into the twist
- Avoid forcing the rotation past a comfortable range
- Don't hold your breath; keep breathing steadily
Muscles worked
The ardha matsyendrasana yoga pose mainly works the obliques, with the lower back and lower abs assisting.
- ObliquesPrimary
- Lower BackSupport
- Lower AbsSupport
- LatsMinor
- Upper AbsMinor
- GlutesMinor
- HamstringsMinor
- Hip FlexorsMinor
Kovo programs the ardha matsyendrasana yoga pose for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.