Home Yoga Exercises Fish Pose (Matsya) – Yoga Journal

Fish Pose (Matsya) – Yoga Journal

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Fish Pose (Matsya) – Yoga Journal

  1. Begin on the again with the knees bent and the ft planted beneath the knees
  2. Place the ft hips distance aside and parallel, with the knees additionally hips distance aside
  3. Spin the inside thighs down in the direction of the ground to broaden throughout the decrease again
  4. Pressing down with the ft, elevate the hips with out letting the knees splay aside
  5. Place the arms on the ground palms down with the thumbs touching, then decrease the buttocks onto the arms
  6. One foot at a time, slide the ft ahead in order that the legs are straight
  7. Have the massive toes touching and a really small quantity of house between the heels
  8. Press ahead with the massive toe mounds to interact the quadriceps
  9. Continue to backbone the inside thighs down in order that the legs stay impartial
  10. Tuck the outer shoulders below, pinning the elbows into the midline
  11. Pressing down from the palms to the elbows, inflate the higher body by lifting the shoulder blades and thoracic backbone into the chest
  12. Amplify these actions to elevate the sternum in the direction of the ceiling, then drop the pinnacle again and decrease onto the crown of the pinnacle
  13. Engage the higher again muscular tissues to open and help the chest from behind
  14. Prioritize the elevate of the chest in order that the curve of the neck is a continuation of the curve of the higher again
  15. Maintain energetic, impartial legs by urgent into the massive toe mounds and descending the femurs
  16. Continue to press down firmly with the palms and the elbows in order that the weight within the head is mild
  17. Emphasize the motion of the thoracic backbone relatively than counting on the straightforward mobility of the neck
  18. Hold for 5-10 breaths, then lead with the chest to boost the pinnacle and launch again to the ground

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