FISH POSE — MATSYASANA

Lie on your back, arms alongside the torso, knees bent, soles of the feet on the floor.

Slide your hands with palms facing down below your buttocks, and place forearms and elbows up close to the sides of the body. Extend the legs and press them into the floor, pointing the toes. By pressing forearms and elbows against the floor the upper torso and head lift up. Then release the head back onto the mat. Depending on one’s spinal extension either the back of the head or its crown will rest on the floor. In either position there should be a minimal amount of weight on the head. Keep on broadening the chest, lifting the heart and retract the scapulae. Alternatively, lie on your back, arms alongside the torso, legs together and active, toes pointing. Make fists and bend the elbows. On an inhalation, press both elbows down, lifting the chest up so high that the very top of the head can be placed on the floor. Put the palms down at the sides and walk the fingers toward the feet as far as possible. Press the palms down and lift the elbows off the mat. The neck feels long and there is only little weight on the head. Keep on pressing the palms into the mat to lift the chest, and deepen the back bend.

Not Applicable

To increase the challenge of the pose, bring the hands into Anjali Mudra (Salutation Seal) with the arms outstretched and fingertips pointing toward the ceiling. Traditionally the pose is performed with the legs in Padmasana (Lotus Pose). Either the arms are extended and bend above the head, holding the opposite elbow, or the feet are held. To train into the advanced traditional practice start with the legs stretched forward and fold one leg, placing the foot on the opposite thigh as in Ardha Padmasana, the Half Lotus Pose. Keep the other leg straight in front of the body. Assume the posture by slowly bending backward, lowering the crown of the head to the floor, using the elbows for support. In the final pose, hold the foot of the bent leg with both hands and accentuate the arch of the back as much as possible. Repeat the same pose with the other leg folded.

Place your elbows back on the floor in case they have been lifted, and press them down. Lift your head, with your chin toward your chest, and lower the torso and head to the floor.