Matsyasana

Fish Pose

step by step

1The Fish Pose is traditionally practiced with the legs in the lotus position (Padmasana), but we suggest the following version for beginners.
2Lie down on your back with your legs stretched out. Upon inhaling, lift your pelvis and slide your hands under your buttocks with your palms facing down. Bring your pelvis down and sit on your hands.
3Make sure to bring in your forearms and elbows slightly under the torso and lean onto your elbows.
4Upon inhaling, use your elbows as a lever and lift your torso up, bend your neck back and bring your head onto the ground.
5The legs are tense and close together, and the toes point frontwards. Breathe through the top ofthe rib cage and close your eyes. Your weight is supported mainly in your arms in order to relieve the neck.
6Hold the pose for 15 to 30 seconds.

benefits

  • Improves general posture.
  • Strengthens the upper back and neck muscles.
  • Stretches and stimulates the abs and front of the neck.
  • Stretches the chest and abdominal muscles.

contraindictions and warnings

  • Blood pressure.
  • Migraines, insomnia or serious lower back or neck injuries.

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