Lie flat on your back, making sure your legs are together, and your hands are placed comfortably beside your body.
Place your palms under your hips such that the palms are facing the ground. Now, bring the elbows closer to each other, placing them close to your waist.
Cross your legs such that your feet cross each other at your middle, and your thighs and knees are placed flat on the floor.
Breathe in and lift your chest up such that your head is also lifted, and your crown touches the floor.
Make sure the weight of your body is on your elbows and not on your head. As your chest is lifted, lightly pressurize your shoulder blades.
Hold the position only until you are comfortable. Breathe normally.
Exhale and release the position, lifting your head first, and then dropping your chest to the ground. Untangle your legs and relax.
Benefits of Matsyasana
Opens your pectoralis muscles of your chest, the intercostal muscles between your ribs, and upper portion of psoas muscles in your hips.
Improves the quality of your breath by opening the accessory muscles of breathing.
Opens muscles in your abdomen and in the front of your neck.
Relieves thoracic and mid back spinal tension.
Strengthens musculature in your back and neck.
Traditionally thought to sitmulate organs in the abdomen and throat.
Precautions
It is best to avoid this pose if you suffer from high or low blood pressure.
Also, patients with insomnia and migraine are asked to abstain from the Fish Pose.
If you have had a back injury, it is strongly recommended that you avoid this asana
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