Yoga Asanas

MATSYASANA - The Fish

Slide your arms under your back with your hands resting palms down (your buttocks is resting on your hands) and your elbows as close together as possible. It's important that your elbows are pressing down on the floor and not pointing out. They need to be pointing down.

Push down on your elbows and lift your chest off the floor putting your weight on your elbows. At first, the whole upper part of your body is lifted off the ground.
Now, very carefully, allow your head to bend backwards, until the crown of the head lightly touches the ground. There is an arch in your back and your chest and neck are stretched open. Some of the weight is balanced on your head and some on your buttocks and legs and feet. The elbows aren't your major support now. Some people even bring their arms up and rest the hands on the chest in a prayer position with the fingers pointing up.

Hold the posture as your breathe into your throat and chest. Feel the opening in your throat and chest as you breathe. Your chest is floating on a cushion of air.

When you are ready to release the posture, press your sitz bones firmly down and bring your weight back onto your elbows (the weight had shifted to your the crown of your head a little). Raise your head up carefully so it is in line with your torso. Then lower the whole torso onto the floor....moving your arms out from underneath you. And your head is the last to be let down onto the floor.
Take time to relax and receive the benefits of this posture. Close your eyes and release all the holding in your body.