fish / matsyansana

The fish deeply opens the chest and increases flexibility of the spine. Fish also stimulates the cardiovascular, respiratory and nervous systems.

Lying on your back with the arms along side your body and the legs a few inches apart, slide the hands palms down under the tops of the thighs, just below the buttocks. Have the elbows slightly bent, next to the sides of your torso.

Pressing into the elbows, use the arms to lift the chest up, arching the spine, and rolling on to the crown of the head. Do not use the head or neck to support the posture, use the arms, torso, buttocks and legs to continue to lift the chest towards the ceiling. Little or no weight should be on the head.

Breathe and hold for 3-8 breaths.

To release: slowly remove all of the weight off of the head and gently lower the back of the head, the neck and then the spine back down to the floor. Remove the hands from under the legs.

Restorative fish: place 2-3 folded blankets under the upper back to support the posture without using any effort. Make sure the head is supported on the floor or the neck is resting on the blankets. Relax into the blankets and breathe deeply.

Recent or chronic arm, shoulder, neck or back injury or inflammation.

half shoulder stand, plow, knee down twist, wind relieving pose.

Ahimsa, the yogic practice of non violence must be adhered to when engaging in the practice of hatha yoga. Respect your body's limitations and inner wisdom, if something feels wrong or dangerous, please do not do it.

Please consult your health care practitioner before starting a yoga, pranayama or other exercise program.