Matsyâsana or fish pose

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Learn to perform the fish pose or Mats? Sana. It is a compensatory posture of Sarvan? Sana and Ha? Sana.

Rishikesh series

Matsyasana or fish pose

Variation for beginners: Bend your knees by bringing the soles of your feet together and letting them fall out gently

with your full weight

He opens his arms, elbows flex and palms his hands and looks up

Try to keep elbow aligned with shoulder

Breathing is calm and wide

Abdomen relaxed

Every time you exhale the legs cease a little bit more

opening also your hips

To open more the chest you could holding your elbows above your head and releasing all your weight as well

Try to respect the space between shoulders, neck

And continue inhaling and exhaling, change the crossing of your arms

You uncross your arms, you bring your legs together using your hands

You are now going to place your arms under your back

to direct yourself into the posture

Interlace the thumbs, move forward with the hands towards the heels adjusting the position well

and support pelvis and back on them

Try to hide your elbows as much as you can, stretch one leg, the other, keep them together and activate the feet projecting heels forward

Lift your chest putting all the weight and strength on your elbows

so that the only thing that touches is the crown of your head, without leaving any weight on it, barely grazes the mat

The spine, the cervicals remain in extension and the breathing opens deeply

Matsyasana expands your lung capacity, is an ideal posture for swimmers

Advanced variation: you could raise your two legs while keeping strength in your hips, thighs

Continues to breathe

You rest one foot, the other and undoing the posture by dropping backwards the head and shoulders are supported, you put your arms out, you can move your fingers if you feel them numb and rest in savasana

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