Ardha Matsyendrasana, Half Lord of the Fishes Pose is a popular pose in yoga classes as it benefits the torso and releases the stress of the upper back. To get more out of the pose most people add a bind to it. The most common bind is the one with the arm up in a 90 degree angle and the elbow placed at the side of the knee to prevent the pose from loosening up. Bind is always the best method in lengthening and deepening a twisted pose but usually only for more advanced yogis (who can hold the bind for more than a minute). Here's how to do the pose:
1. Start by sitting on a yoga mat, bend both knees.
2. Drop the left knee to the floor, tuck the left foot under the right leg
3. Twist upper body to the right, place left elbow to the outside of the right knee
4. From here try to lower your left hand and to try to reach behind your body
5. Thread your left arm beneath your right knee, relax the shoulders and extend your right arm behind your body
6. The magic moment happens when both your hands meet each other and you clasp them together
7. Try to stay for 10 counts and as you get better at the pose, stay even longer for maximum benefits.