Yoga posture - Ardha Matsyasana
Translation: Half Fish
Lying on the back place the hands down on the mat beside the hips.
Bend the knees and take the heels quite close to the buttocks. Raise the pelvis and chest remaining grounded with the shoulders, neck, head and feet.
Take the heels off the mat and move the feet back until they are under the tailbone. Rest on the heels.
Place the hands down beside the head and rise up on top of the head. The hands can remain there for support of be placed on the chest in prayer position. Experiment, there are many other positions for the hands and arms.
Open the knees a little and try to take them all the way down until they are grounded.
Tips
When the toes are pulled back to the body the stretch is quite different.
The positioning of the feet really effect the tailbone which effects the height
of the chest and the curve in the neck. Try different position with the feet or
do both options while performing the pose.
Create space around the neck for the elements to flow.
Benefits
Increases the strength and flexibility of the shoulders and neck. Increases the flexibility of the lower back and quadriceps
and ankles.
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