Two poses for today are Fish and Extended Triangle Poses

Fish and Extended Triangle Poses

Fish Pose – Matsyasana

The fish pose, if carried out in the water, allows the body to float quite easily like that of a fish; hence the name.

Steps

• Lie on your back. Your feet are together and hands relaxed alongside the body.
• Place the hands underneath the hips, palms facing down. Bring the elbows closer toward each other.
• Breathing in, lift the head and chest up.
• Keeping the chest elevated, lower the head backward, and touch the top of the head to the floor.
• With the head lightly touching the floor, press the elbows firmly into the ground, placing the weight on the elbow and not on the head. Lift your chest up from in-between the shoulder blades. Press the thighs and legs to the floor.
• Hold the pose for as long as you comfortably can, taking gentle long breaths in and out. Relax in the posture with every exhalation.
• Now lift the head up, lowering the chest and head to the floor. Bring the hands back along the sides of the body. Relax.

Benefits of the Fish Pose

• Stretches the chest and neck
• Helps relieve tension in the neck and shoulders
• Provides relief from respiratory disorders by encouraging deep breathing
• Tones the parathyroid, pituitary and pineal glands

Extended Triangle Pose

Steps

• Stand facing the long side of your mat with your feet about a leg distance apart.
• Turn your right foot out so your toes are pointing to the short edge of the mat and turn your left toes in, about 45 degrees. You are looking for stability through both legs.
• Engage your legs and roll the right thigh out so the right knee is in line with the first two toes.
• Lengthen through both sides of the waist, draw your lower belly in and up and lift your arms parallel to the floor.
• Inhale as you reach to the right extending your body over your right leg, shifting your hips towards the back of the mat. Exhale as you bring your right arm down, placing your hand either on the leg, the floor or a block. Rotate your ribs towards the ceiling.
• Point the left arm straight up to the ceiling, hand in line with your shoulder, palm facing forwards
• Lengthen through the sides of the neck, keeping your neck in line with your spine. Look straight ahead, or tuck the chin slightly and turn to look up towards your left hand.
• Keep your face relaxed and breathe gently as you keep pressing through the feet, extending through fingertips and crown of the head, and rotating your ribcage.
• To come out press your feet firmly into the floor, inhale and reach your left arm up to the ceiling as you come back to standing straight.
• Pivot your heels and repeat on the other side.

Benefits

• Strengthens the legs and back.
• Stretches inner thighs, hamstrings, calves, spine, shoulders, chest, and opens hips.
• Energizes, balances, and improves focus.
• Stimulates abdominal organs.