CHENNAI: This is the fish pose, we saw the easy version last week (legs were parallel). This is the advanced version of Matsyasan as the legs are in Padmasana. As I mentioned Matsyasan is a restorative pose and is a counter pose for the shoulder stand (Sarvangasan).
STEPS: Sit on the floor in Padmasana (lotus pose) with the feet placed on the opposite thighs (To come into Padmasana take care to hinge at the hip rather than stressing the knee).
Sit upright and make sure the knees feel comfortable and the feet are fixed. Next lean back and place the elbows on the floor one at a time. Slowly lower the crown of your head to the floor. Once again push the floor with your elbows and bring the crown of your head closer to your upper back.
Elevate your chest and shoulders as if your sternum is being hauled up. Tip your chin towards the ceiling allowing the front of your neck to stretch. Reach for your big toes with your index and middle finger and thumb to improve the back arch as shown. (Alternatively you may fold your elbows beyond your head with hands on the opposite upper arms like a frame around the head).
TIP
In the final posture, do not move your neck from side to side.
To come out of the posture release your toes, push the floor with your elbows again and release the crown of your head and gently rest the back of your head on the floor followed by your shoulders and back, with arms outstretched overhead, on the floor. (This position could be your final posture if you can’t place the crown of your head on the floor). Relax.
BENEFITS
This pose stretches the dorsal region and the chest. This improves breathing and therefore lung capacity. The thyroid gets stimulated due to the neck stretch. The pelvis also gets stretched and the hip joint opens up because of the Padmasana.
(Anshu Vyas Seetharaman is a yoga and fitness trainer at Sri Aurobindo Society, Bengaluru)