Fish Pose - Pros and Cons

 

Fish Pose

Boost the body's energy and fight fatigue with Fish Pose, or Matsyasana in Sanskrit, while building confidence with a loving stretch in the shoulders. It is said that if you perform Matsyasana in water, you will be able to float like a fish.

Step 1

Lie on your back on the floor with your knees bent, feet on the floor. Inhale, lift your pelvis slightly off the floor, and slide your hands, palms down, below your buttocks. Then rest your buttocks on the backs of your hands (and don’t lift them off your hands as you perform this pose). Be sure to tuck your forearms and elbows up close to the sides of your torso.

Step 2

Inhale and press your forearms and elbows firmly against the floor. Next press your scapulas into your back and, with an inhale, lift your upper torso and head away from the floor. Then release your head back onto the floor. Depending on how high you arch your back and lift your chest, either the back of your head or its crown will rest on the floor. There should be a minimal amount of weight on your head to avoid crunching your neck. (For more about this, see the Beginners Tip below.)

Step 3

You can keep your knees bent or straighten your legs out onto the floor. If you do the latter, keep your thighs active, and press out through the heels.

Step 4

Stay for 15 to 30 seconds, breathing smoothly. With an exhalation lower your torso and head to the floor. Draw your thighs up into your belly and squeeze.

Sanskrit Name

Matsyasana

Pose Level

1

Contraindications and Cautions

High or low blood pressure
Migraine
Insomnia
Serious lower-back or neck injury

Modifications and Props

The backbending position in Matsyasana can be difficult for beginning students. Perform the pose with your back supported on a thickly rolled blanket. Be sure your head rests comfortably on the floor and your throat is soft.

Deepen the Pose

To increase the challenge in this pose, slide your hands out from underneath your buttocks and bring them into Anjali Mudra (Salutation Seal) with arms outstretched and fingertips pointing toward the ceiling.

Therapeutic Applications

Constipation
Respiratory ailments
Mild backache
Fatigue
Anxiety
Menstrual pain

Preparatory Poses

While Sarvangasana isn’t exactly a preparatory pose, Matsyasana is often sequenced as a counter-pose after Shoulder stand. Other preparations for this pose might include:

Baddha Konasana
Bhujangasana
Dhanurasana
Salabhasana
Setu Bandha Sarvangasana
Supta Virasana
Urdhva Mukha Svanasana
Virasana

Follow-up Poses

Gomukhasana
Setu Bandha Sarvangasana
Supta Virasana
Ustrasana
Virasana

Beginner’s Tip

Beginners sometimes strain their neck in this pose. If you feel any discomfort in your neck or throat, either lower your chest slightly toward the floor, or put a thickly folded blanket under the back of your head.

Benefits

A traditional text that Matsyasana is the “destroyer of all diseases.”
Stretches the deep hip flexors (psoas) and the muscles (intercostals) between the ribs
Stretches and stimulates the muscles of the belly and front of the neck
Stretches and stimulates the organs of the belly and throat
Strengthens the muscles of the upper back and back of the neck
Improves posture

Partnering

A partner can help you get a feel for the movement of the scapulas in this pose. Perform the pose. Have your partner stand straddling your pelvis. She should then lean over and spread her palms on your scapulas, pressing them firmly against your back. But be sure that she doesn’\'t pull you any deeper into the back bend; she should only support the scapulas against the back torso.

Variations

As mentioned above this pose is typically performed with the legs in Padmasana, a position that’s beyond the capacity of even many experienced students. Here’s a challenging variation of the pose as described above. Perform the pose with the legs straightened on the floor, as described in step 3 above. Then with an exhalation lift the legs off the floor to an angle of 45 degrees relative to the floor. Hold for 15 to 30 seconds, pressing actively through the heels. Finally lower the legs to the floor with an exhalation, and lay the torso and head on the floor.

Easiest Asana - Angle Asana

 

How to do Angle Pose (Konasana)

• Stand straight with feet about hip width distance apart and arms alongside the body.
• Breathe in and raise the left arm up so that the fingers point towards the ceiling.
• Breathe out and bend to the right, first from the spine, and then move your pelvis to the left and bend a little more. Keep your left arm pointing up.

1. Turn your head to look up at the left palm. 
2. Straighten
3. the elbows.
4. Breathing in, straighten your body back up.
5. Breathing out, bring the left arm down.

• Repeat with the right arm.

Benefits of Angle Pose (Konasana)

1. It helps stretch the sides of the body and the spine.
2. Helps in toning of arms,legs,and abdominal organs.
3. Helpful in relieving back pain.
4. Increases the flexibility of the spine.
5. Helps those who are suffering from constipation.
6. Helpful for people suffering from sciatica.

Contraindications of the Angle Pose (Konasana)

• People suffering from severe back ache or spondylitis should avoid this pose.
  
  
• Sources: https://en.wikipedia.org/wiki/Utthita_Parsvakonasana

Recent Posts:  https://goodhealthbydoingyoga.blogspot.com/2022/06/katichakra-asana-how-to-peform.html

Take Care of your Body while you Doing Work from Home with Yoga

With everyone's hectic schedules, we don't even notice how quickly a day passes, and our health suffers as a result. How do you incorporate yoga into your daily routine with such a hectic schedule, and what can you practice?

For all the workaholics out there, here are some simple and efficient yogic techniques to get in shape. It only takes 15 minutes, and you don't even have to leave the house. These asanas can be done from where you are sitting and during short work breaks.

Sukha Purvaka Pranayama

This pranayama is effortless breathing that focuses on breathing deeply into each section of the lungs, as the name says. There is a strong emphasis on both internal and exterior breath ret ..

- Simply breathe in for 4 to 6 counts, filling the lungs up. - Hold the breath, ideally for the same count, or it can be as long as you can.

- Exhale for 4 to 6 counts, holding the breath out for the same time or as long as you can.

- This completes one round. - You can start with 10 rounds and increase the repetition with practice.

Benefits: This pranayama is excellent for increasing lung capacity, hence improving the oxygen level in the body along with the multitude of benefits it can give to mental and physical health. As a result, focus at work is an improved benefit for all workaholics.

Chair Garudasana

The Eagle Stance, also known as Chair Garudasana, is a balancing pose. You will feel a stretch in your shoulders, upper back, and thighs as you perform this sitting in your office chair. This stretch will relax your body and is a great way to unwind after a long day at work.

Steps:

-Sit at the edge of the chair with your feet on the floor. - Breath in to bend your elbows and open your arms. - As you exhale, bring the right knee over the left. - Send the right toe at the back of the calf muscles. Simultaneously, bring the left elbow under the right and single - or double wrap the palms.

- Stay in this pose for 3 to 5 deep breaths. - You can repeat it on the other side.

Benefits: This pose is excellent for stretching the posterior chain of the body along with the triceps.

It is great to increase focus and release anxiety.

This pose is excellent for stretching the posterior chain of the body along with the triceps.

It is great to increase focus and release anxiety.

Chair Pawanmuktasana 

The Sanskrit words Pawan means air, Mukta means free, and asana means posture, therefore Chair Pawanmuktasana (Gas Releasing Pose) is derived from them. This position is beneficial to your digestive system. Thus it relieves the discomfort that we typically have after our lunch break, disrupting our work.

Steps:- Sit at the edge of the chair with your spine elongated and your feet on the floor.

- Breathe in and bend the right knee and hug the right shin as you exhale, reducing the distance between the abdomen and thigh.

- Stay here for 3 to 5 breaths and with every exhalation, keep elongating the spine and pressing the thigh towards the abdomen.

- Repeat the same on the other leg. You can practice this 3 to 5 times and increase the repetitions with practice.

Benefits :

This asana improves and regulates digestion and helps release excess air in the digestive system.

It also helps strengthen the core muscles and aids weight loss. 

Chair Vakrasana 

Chair Vakrasana, also known as the Half Twisted Pose, is a practice that most of us have been practicing unconsciously because it feels so good. Back discomfort is relieved and side fat is reduced as you twist on both sides. If you work for long hours, this is a perfect asana to do every 2-3 hours.

Steps: Sit at the edge of the chair with your feet on the floor, knee and ankle in line with each other.

Breathe in, raise your hands up and, as you exhale, twist to the right with the right hand on the head of the chair and the left hand on the outside of the right thigh.

Use the resistance of your hands to press the right shoulder back to bring the shoulders into one line.

Stay in this pose for 3 to 5 breaths and with every inhalation, lengthen the spine and twist deeper with every exhalation.

Repeat the same on both sides. You can repeat this asana 3 to 5 times and slowly increase the repetition with practice.

Benefits: This pose is like a boon to your spine, it helps keep the spinal column healthy and supple.

This also helps improve digestion, and keeps the internal organs healthy.

Chair Paschimottanasana

Chair Paschimottanasana (Seated Forward Bending Pose) is a stretch that targets your back and hamstrings while stretching your complete body. When you're in this position, both your mind and body feel at ease. Your body's blood circulation relaxes you and offers you the energy to return to work with a clear head. You won't have to worry about belly fat because it focuses on the core.

Steps:  While sitting at the edge of the chair, straighten the legs as much as possible and keep the heels on the floor.

Breathe in to raise your arms up, breath out to hinge from the hip while keeping the back straight and fold forward as much as possible. If this is too difficult one can also simply fold forward with bent knees.

Stay here for 3 to 5 breaths and try to deepen the fold with every exhalation.

Repeat this three times and with practice, increase the reps.

Benefits: This pose helps stretch the back muscles and improves the function of the digestive system.

It is perfect for releasing anxiety and brings you to a very calm state of mind.

Alternatively, you can utilise our SARVA app. Many soundtracks for relaxation and guided meditation are available on our app and can be accessed anytime, anywhere. You now have great yogic practices at your disposal to keep you healthy on the fly. These are easy to do and may be done anywhere and at any time. Don't let your hectic schedule keep you from being healthy; instead, apply these tips and take the first step now.

 

Rejuvenate Your Life with Inspiring Yoga Quotes

Key is You must understand why yoga is important in our daily lives.

when we had to gone through any medical issues or any disease, we pamper ourselves to do yoga. Perspective should continue without gap to give full benefit to your body for healing.

The excellence of yoga is that you don't need to be a yogi or yogini to get the benefit. Regardless of whether you are youthful or old, overweight or fit, yoga has the ability to quiet the mind and fortify the body. Try not to be scared by yoga terminology, extravagant yoga studios and muddled postures. Yoga is for everybody.

• It's not about being good at something. It's about being good to yourself.

• Inhale the future, exhale the past.

• A flower does not think of competing to the flower next to it. It just blooms. Letting go is the hardest asana.

• The pose begins when you want to leave it.

• Yoga is the journey of the self, through the self, to the self. -- The Bhagavad Gita 

• You cannot always control what goes on outside. But you can always control what goes on inside.

• Be where you are, not where you think you should be.

• Just breathe.

• The longest journey of any person is the journey inward.

 Check Recent Blog Post

https://goodhealthbydoingyoga.blogspot.com/2022/08/how-trikonasana-performed-and-benefits-of-trikonasana-yoga.html

Sources: 

https://en.wikipedia.org/wiki/Asana