Fish Pose stretches the neck gently and massages the thyroid and parathyroid glands (responsible for metabolism and calcium levels). Thus, it helps in proper breathing & flow of prana and prevents respiratory disorders. It expands the chest and increases lung capacity. This asana is a good chest opener exercise. It removes the stiffness & tension from the shoulders & neck and makes them strong. Also, it is constructive in correcting the round shoulders. This asana opens the muscles of the neck and shoulders and improves their alignment too. Matsyasana tones the muscles and bones of the neck and shoulder. Thus, it improves brain & body functions and removes stress, anxiety, and depressions. This asana brings a proper flow of the blood to the head & brain and nourishes the pituitary and pineal gland. The following are some benefits of Matsyasana. It aids in the strength and mobility of the hips and spine. 
The regular practice of this asana enhances the flexibility of the whole upper body.
#Core yoga pose free#
Feel free to ask a friend or instructor for help in achieving this asana correctly.Placing a rolled blanket, under your back, is a good option.Besides, if you are comfortable in hanging the crown, you can keep it hanging.
If you are feeling difficulty in touching the crown of the head to the floor, you can place a yoga block under your crown.
So, you can do it lying flat on the back, stretching the arms over the head.
In the beginning, you can feel the above pose a little challenging to achieve. Rest of the position of the body remain same as above. Here you have to keep your legs stretched & straight and place your forearms on the floor. If you are having trouble in keeping your legs in Padmasana (Lotus Pose), you can try it with straight legs. Then place the forearms on the floor behind the head. He describes it as followsĪfter step 5, bend the arms and hold both elbows with the palm of the alternate hand. Additional StepīKS Iyenger describes an extra step after step 5. Inhale, release the legs and relax, or, sit in padmasana, release the legs and relax.įor a repetition, recross the legs in the other way, and repeat the whole process. Exhale, release the arch, rest the back of the head on the floor and lie flat on your back.ħ. Your chest should be raised, and the neck should be stretched.Ħ. The crown of the head should be resting on the floor. Hold this position for 30-60 seconds with deep breaths. Hold the feet and try to bring the elbows to the floor, increasing the arch of the back. Turn the head back and rest the crown of your head on the floor.ĥ. Simultaneously, with the support of the arms & elbows, arch the back and lift your chest & neck off the floor.Ĥ. Exhale and lower the legs, towards the floor, as much as possible. Then, place your arms on the floor, by the sides of your body, palms facing down. Now, cross your legs in Padmasana (Lotus Pose). Firstly, lie flat on the floor, on your back, with arms on the sides, palm facing down.Ģ. The following are the steps to perform Matsyasana smoothly. It just needs a good focus and coordination of the body.
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