Master fish pose in 5 steps

Matsyasana

Matsya= fish and Asana = pose
you can say to Matsyasana as Fish Pose

Benefit

Opens your shoulders and chest; softens the often-tight middle back; stretches your neck and thyroid; offering a balance of opening without grasping, and of relaxing without collapse.

Instruction

1. Sit in Dandasana (Staff Pose), with your legs extended in front of you and your spine long.

2. Slowly roll onto your back. Press your palms down and lift up onto the top of your head.

3. Walk your fingers toward your feet until your arms are straight—your elbows should be off the ground. Again press down tightly with your palms, and tuck your shoulder blades into your back; this will raise and open your chest and support your neck.

4. Keep your legs and feet strongly engaged. If it feels like there’s too much pressure on your head or spine.

5. Place your attention on the sensation of your breath right at the blade of your nostrils. Do not think about or imagine the breath, but virtually, tune into the feeling of the wind energy passing in and out of your body. Let your mind settle into this practice of close consideration.

see also: Begin with Baby Backbends: Cobra Pose

Avoid these Common Mistakes

Do not compress through the chest and scrunch your neck and shoulders.

see also: Power up your arm balances

Do not let your feet flutter open to the sides. This can give pressure on your low back.

see also: more relaxing pose of yoga step by step

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