Fish Pose, or "Matsyasana" in Sanskrit, is a reclining back-bending yoga pose. It is known for its ability to stretch the neck, throat, chest, and hip flexors while strengthening the upper back and neck muscles.
Steps to Perform Fish Pose:
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Begin by lying on your back with your legs extended and arms resting beside your body.
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Place your hands underneath your hips, palms facing down. The arms should remain close to the sides of your body.
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Press your forearms and elbows firmly into the floor, lifting your chest towards the ceiling.
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Arch your back and lift your upper torso and head off the floor. Gently tilt your head backward, allowing the crown of your head to rest lightly on the floor.
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Keep your legs active, either keeping them extended straight out or pressing the soles of your feet into the floor if you're doing a variation with bent knees.
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Hold the pose for several breaths, maintaining the arch in your back and the lift in your chest.
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To release the pose, gently lower your head and upper torso to the floor. Remove your hands from beneath your hips and return to a resting position.
Benefits of Fish Pose:
- Stretches the chest, neck, and shoulders.
- Stimulates the throat and thyroid.
- Improves posture by strengthening the back muscles.
- Relieves tension in the neck and shoulders.
Modifications:
- For beginners: Place a folded blanket or yoga block under your back for support.
- For an advanced variation: Extend your legs straight and point your toes to engage the muscles of the legs.
Contraindications:
- Avoid this pose if you have a neck or back injury.
- Practice with caution if you have high or low blood pressure.
Remember to always listen to your body and practice within your comfort zone.