Fish pose

Matsyasana, the fish pose – in this pose head is bend back while lifting the chest. The arch created behind chest helps to place the back of the head on mat.

1. Lie flat on your back with your feet together and legs extended in front of you.
2. Rest your arms alongside your body.
3. Press your elbows and forearms into the ground, and begin to lift your chest, creating an arch in the upper back. Draw your shoulder blades together and lift your upper torso off the ground.
4. Tilt your head back and continue lifting your chest until you can bring the top of your head to the floor. Keep pressing through your arms. There should be very little weight resting on your head.
5. Keep your thighs engaged and press through your heels to lengthen the legs. Continue to deepen the arch in your thoracic spine and breathe.
6. Hold this pose for 15 to 30 seconds.
7. To release, inhale and lift your head off the floor. As you exhale, lower your head and torso to the ground. Bring your knees into your chest for a counter stretch.

Matsyasana releases any strain on neck muscles and gives relief to the muscles surrounding the head. Releases tension in neck and back of head. It reduces respiratory issues and thus promotes oxygen circulation to head region.

After matsaysana move onto headstand or sirsasana (or shoulder stand)

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