Benefits · A traditional text that Matsyasana is the “destroyer of all diseases.” · Stretches the deep hip flexors (psoas) and the muscles (intercostals) ...TraditionallyFishPoseisperformedwiththelegsinPadmasana.SincePadmasanaisbeyondthecapacityofmostbeginningstudents,herewe’llworkeitherwiththekneesbent,feetonthefloor,orwiththelegsstraightpressedagainstthefloor.(mot-see-AHS-anna)matsya=fishFishPose:Step-by-StepInstructionsStep1Lieonyourbackonthefloorwithyourkneesbent,feetonthefloor.Inhale,liftyourpelvisslightlyoffthefloor,andslideyourhands,palmsdown,belowyourbuttocks.Thenrestyourbuttocksonthebacksofyourhands(anddon’tliftthemoffyourhandsasyouperformthispose).Besuretotuckyourforearmsandelbowsupclosetothesidesofyourtorso.Step2Inhaleandpressyourforearmsandelbowsfirmlyagainstthefloor.Nextpressyourscapulasintoyourbackand,withaninhale,liftyouruppertorsoandheadawayfromthefloor.Thenreleaseyourheadbackontothefloor.Dependingonhowhighyouarchyourbackandliftyourchest,eitherthebackofyourheadoritscrownwillrestonthefloor.Thereshouldbeaminimalamountofweightonyourheadtoavoidcrunchingyourneck.(Formoreaboutthis,seetheBeginnersTipbelow.)SeealsoRootDown,LiftUp:FishPoseStep3Youcankeepyourkneesbentorstraightenyourlegsoutontothefloor.Ifyoudothelatter,keepyourthighsactive,andpressoutthroughtheheels.Step4Stayfor15to30seconds,breathingsmoothly.Withanexhalationloweryourtorsoandheadtothefloor.Drawyourthighsupintoyourbellyandsqueeze.GOBACKTOA-ZPOSEFINDERPoseInformationSanskritNameMatsyasanaPoseLevel1ContraindicationsandCautionsHighorlowbloodpressureMigraineInsomniaSeriouslower-backorneckinjuryModificationsandPropsThebackbendingpositioninMatsyasanacanbedifficultforbeginningstudents.Performtheposewithyourbacksupportedonathicklyrolledblanket.Besureyourheadrestscomfortablyonthefloorandyourthroatissoft.DeepenthePoseToincreasethechallengeinthispose,slideyourhandsoutfromunderneathyourbuttocksandbringthemintoAnjaliMudra(SalutationSeal)witharmsoutstretchedandfingertipspointingtowardtheceiling.TheraputicApp