Yoga: to refresh and relax yourself

Feeling tired despite having a good sleep? Then mothers here is a yoga pose for you to try out.

For All-Over Relief: Supported Fish Pose

Supported Matsyasana or Modified Fish Pose

Get ready for a serious “ahh” moment. But be careful, you don’t want any major back pains or stretch your abdomen.

But supported, small backbends, like this one, should feel great. Keeping your legs bent means this move doubles as a soothing hip-opener.

Grab two yoga blocks. From a comfortable seated position, place one yoga block several inches behind you on the lowest height, so it can support your mid-back. Place the other yoga block a few inches beyond that one in the middle or highest height to support your upper neck and head. Fold legs into a butterfly position (badhakonasana), so that the feet are touching and knees fall comfortably out to the side. Slowly lower yourself back, allowing mid-back (between shoulder blades) and upper neck/head to rest on blocks. (Play around with the position and height of the blocks to find what feels best.) Once comfortable, allow your arms to rest naturally at your side.

READ ALSO: Yoga: beneficial for mother and child

Pose Information

Sanskrit Name

Matsyasana

Pose Level: 1

Contraindications and Cautions

High or low blood pressure

Migraine

Insomnia

Serious lower-back or neck injury

 

Therapeutic Applications

Constipation

Respiratory ailments

Mild backache

Fatigue

Anxiety

Menstrual pain

Preparatory Poses

Baddha Konasana

Bhujangasana

Dhanurasana

Salabhasana

Setu Bandha Sarvangasana

Supta Virasana

Urdhva Mukha Svanasana

Virasana

Follow-up Poses

Gomukhasana

Setu Bandha Sarvangasana

Supta Virasana

Ustrasana

Virasana

Benefits

 

A traditional text that Matsyasana is the “destroyer of all diseases.”

Stretches the deep hip flexors (psoas) and the muscles (intercostals) between the ribs

Stretches and stimulates the muscles of the belly and front of the neck

Stretches and stimulates the organs of the belly and throat

Strengthens the muscles of the upper back and back of the neck

Improves posture