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Restorative yoga poses and hatha yoga stretches

English name: Fish Pose
Sanskrit name: Matsyasana

Difficulty level: Intermediate

Technique

1. Sit in Padmasana.
2. Lean backward and lower the body, put the elbows on the floor for support.
3. Arch the back pushing the chest up, lowering the crown of the head onto the ground.
4. Hold the toes, and relax the elbows on the floor. Adjust the final position increasing the arch of the back as much as possible.
5. Close the eyes and completely relax in the final position.
6. Remain in the pose for 20 - 30 seconds or as long as possible.

Breathing

• Breathe normally in the final position.

Benefits

• Anatomical - Stretches the chest and hips, flexes the back helping to relieve backache.
• Reproductive System - Increases blood flow to the groin bringing nutrient to relieve disorders.

Counter Pose

• Halasana and Sarvangasana.

Notes

• Beginners and those unable to enter Padmasana can perform Matsyasana with the legs straight in front of the body.
• Use the arms to support the body weight and maintain steady movements.
• Those with hernias and serious back conditions including slipped disk should not perform Matsyasana. Pregnant women should also not practice this pose.