Fish Pose with Legs Extended

Fish Pose , also known as Matsyasana , is a deep backbend that opens the chest , stretches the neck , and strengthens the back . When performed with the legs extended, it provides an even deeper stretch to the hips and thighs , improving flexibility in the spine. This position also helps open the chest, which can improve breathing capacity.

Correct Technique

How to perform Fish Pose with extended legs:

  1. Lie flat on your back with your arms at your sides.
  2. Place your palms under your hips for support and lift your chest up towards the ceiling by pressing your elbows into the mat.
  3. While lifting your chest, let your head rest gently on the top of your head on the floor.
  4. Keeping your legs extended with your feet together and your toes pointing forward, actively press them into the floor.
  5. Hold the position for 5-10 breaths , breathing deeply to open up the chest and stretch the back.
  6. To come out of the position, gently lift your head up by pressing on your elbows, lower your torso, and rest on the mat.

Common Errors

  • Pressure on the neck: Avoid putting too much pressure on the neck. Keep your weight on your elbows and lift your chest.
  • Relaxed legs: Keep your legs active and press them down towards the floor to get the full effect of the stretch.

Modifications and Variations

  • Support for the neck: If you feel discomfort in the neck, you can place a block or pillow under the head for support.
  • Deeper stretch: To intensify the stretch, you can extend your arms straight out behind your head while lifting your chest higher.

Repetitions and Sets

Hold Fish Pose for 5-10 breaths . Repeat 2-3 times to open the chest and improve flexibility in the back.

Breathing techniques

Breathe in deeply through your nose and lift your chest with each inhale. Let your breathing be calm and steady to maximize the stretch in your body.

Visual Tips and Angles

Watch this video for an in-depth walkthrough of Fish Pose with extended legs:

The video provides guidance on how to perform Fish Pose with correct technique and variations for both beginners and advanced practitioners.

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