The Gentle fish pose of yoga is a modified version of the normal fish pose known as the Matsyasana. This pose helps you to nourish your hips and spine.
You start doing this pose form a position of being on all fours. Your arms are straight with your wrists, elbows and shoulders in a straight line. Your thighs are vertical and your shins are horizontal to the floor. At this position, inhale deeply, and as you exhale, lower your chest towards the floor and lay down on your abdomen.
Now move your arms to your sides and insert your hands underneath your thighs one at a time, with the right hand going under the right thigh and then the left hand under the lift thigh. You would need to shuffle your body as you do this move, as you would not have your palms flat on the floor to push against it to help you to lift your torso, and insert your hands underneath the thighs.
Bring your feet together with the heels of your left and right legs touching each other while the big toes of your right and left foot are away from each other. This position enables you to relax your hips. Your feet are placed in such a way that your toenails touch the floor and your foot soles face away from you.
Now inhale deeply once again, and push the floor down with the back of your hands that are underneath the thighs. Try to lift your torso up as much as you can. Draw your shoulders back and lift your chin up. Now extend your spine and take this stretch all the way to your lower back, hips, thighs and calf muscles. Use this momentum to lift your feet off the floor. Stiffen your spine, especially at the lower back to help you to lift your legs higher.
Lift your legs at least up to the level of your chin; hold your body stiff to stay in this position. Breathe in deeply through your nose and hold your breath for some time before you exhale in a long sustained exhalation. With every inhalation lift up from your chest and thighs and take your head and feet as high as you can, and lower them slightly with every exhalation. You can co-ordinate your inhalation and exhalation with your breath, the way it works out best for you.
To exit this pose, lower your chest to the floor. Place your palms flat on the floor and lift your shoulders up to return to the seated position
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