Hatha Yoga

MATSYASANA – FISH – a variation

An easier variation than the lotus fish, a cross legged fish adds a deep thigh stretch while the legs are in cross legged position. Begin by lying on the back and crossing the legs, catching hold of the feet. Then ease the crossed legs with knees to the mat. When inhaling push up onto the elbows and lift the hips. Keep holding the feet. Bring knees as close to the floor as possible. Then lift the chest and lightly rest the top of the head on the mat. This can be done in one move, onto the elbows and knees and pushing up the chest. The tip is not to rest the hips on the feet, but on the elbows, and use the strength in the quadriceps, back and core muscles to help lift the hips and push up the chest. Hold up to a minute, then release slowly, lower the back slowly onto the mat and uncross the legs. Stretch the neck by looking at the feet, then relax in corpse pose. Cross legs the opposite way when next repeating this pose.

BENEFITS:

• As for the fish pose, a good counteracting for kyphosis and rounding of the shoulders.
• This variation tones the back and quads, opens the chest and ribs.
• Is the counter pose to the shoulder stand and plough.
CAUTION: Hyper extension of neck may cause discomfort, dizziness. The fish should then be omitted or practised very briefly for just a few breaths at your discretion.

Look within. – Sri Swami Sivananda

This yoga asana is an edited contribution for the Sivananda Gurugram sourced and edited from the Sivananda Publication – “Yoga: Your Home Practice Companion” – Sivananda Yoga Vedanta Centre – 2010.