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36. Matsyasana
Fish Pose
The asana is a backbend, where the practitioner lies on his or her back and lifts the heart (anahata) chakra by rising up on the elbows and drawing the shoulders back. The neck is lengthened, and the crown of the head Sahasrara chakra is "pointed" toward the 'wall' behind the practitioner. As the arch of the back deepens with practice, and the heart and throat open further, the top of the head may brush the ground, but no weight should rest upon it.
"Spread the legs one foot apart. Fold the left leg in the knee and lace it on the right thigh. Fold the right leg in the knee and place it on left thigh. Now with the help of the elbows raise the head, curve the back backwards and place the top of the head on the floor, making the arch of the back.Hold the toes of the feet with hands and continue normal breathing. "
"1. Stretches your deep hip flexors and intercostals (muscles between the ribs)
2. Relieves tension in your neck, throat, and shoulders
3. Stretches and tones the front of your neck and your abdominals
4. Stretches and stimulates the organs of your belly and throat
5. Strengthens your upper back and the back of your neck
6. Relieves stress and irritation
7. Improves posture
8. Therapeutic for rounded-shoulders, asthma, spasms in the bronchial tubes, and other respiratory issues"
The weight over the head should be taken out slowly. The support of the hands should be removed only when the head is completely ready to bear the weight. Also while releasing the position, one should avoid jerks and speedy movements. Maintain the asana until it is bearable and pleasant.
In this asana, the thighs and knees are completely placed on the round. As the back is stretched in curve and head on floor, lot of weight is shifted to the head and throat is stretched.

Baddha Konasana
Pincha Mayurasana
Setu Banda Sarvangasana
Vrischikasana I
Veerabhadrasana 3
Ekapada Shayanadanda Ekahastha Mayurasana
Yoga Nidhrasana

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