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10-min YOGA  SESSION  BASED AROUND MATSYASANA-Fish Pose (4)
Matsyasana Session 4
FIRST EXERCISE OF SESSION (2 minutes)
Sit with a straight vertical spine – if necessary, sit on a block or chair. Lift arms forwards to shoulder level. Bend your elbows to bring one forearm on top of the other at shoulder level. Inhaling, move elbows backwards as far as you can at shoulder level – feel your chest open and your shoulder blades being squeezed together. Exhaling, move your arms and elbows forwards so your forearms end up on top of each other again. Repeat 4 to 12 times, breathing slowly. Each time you bring your arms forwards, have a different forearm on top compared with the previous time.
SECOND EXERCISE OF SESSION (2 minutes)
Lie on your back with your legs in the crooked position – feet on floor, knees pointing to the ceiling. Place hands under your bottom. Rotate upper arms & shoulders outwards so your shoulders seem to press down a bit more and your chest seems to open a bit. Exhaling, squeeze your abdomen in towards your spine. Try to maintain this abdominal tone while mentally directing your in-breath behind your breast-bone – so your breast-bone lifts and your upper back arches. Continue consciously trying to increase abdominal contraction during exhalation and mentally directing the inhalation to aid the arching of the upper back. Without bending your arms, press your shoulders and elbows down to open and expand your chest further. Continue this exercise for 6 to 8 breaths. Then slowly lower your upper trunk while exhaling and remove your hands from under your bottom. Pause for a couple of breaths to allow your breathing to relax.
THIRD EXERCISE OF SESSION (1 minutes)
Continue lying on your back, legs in crooked position. Swing arms to shoulder level. Exhaling, lift your arms up to point at the ceiling and bring palms together. For the next 3 to 6 breaths: when inhaling, mentally direct the in-breath into the back of your chest, and feel the shoulder-blades move apart to allow the spine to move towards the floor; and, when exhaling, see if you can push your hands further away from you towards the ceiling. Lower your arms sideways back to the floor while inhaling.
FOURTH EXERCISE OF SESSION (1 minutes)
Inhaling, lift your arms back up to the vertical position with palms facing each other. Exhaling, lower both arms to one side so that one hand moves up the leading arm. Inhaling, lift both arms back to vertical so the leading hand moves along the following arm. Repeat to the other side. Repeat 3 to 6 times to each side.
FIFTH EXERCISE OF SESSION (4 minutes)
Lie down in a comfortable position and practise a relaxation method of your choice. Try imagining that you are lying outside in the sun in a beautiful place. Imagine the warm sunlight as golden light enveloping you. Imagine the golden light washing over you, removing aches and tensions, etc. Imagine the golden light seeping into you, warming and relaxing you and filling you with peace and calm. Remember not to rush sitting up (and then standing) after practising relaxation as it causes one’s blood pressure to lower, which can cause dizziness if one moves too quickly.