Yoga for Matsyasana (Fish Pose ) | Matsyasana pose |

The neck is lengthened, and the crown of the head Sahasrara chakra is pointed toward the wall behind the practitioner.The Fish Pose or Matsyasana in Hindi, is the counterpose to the Shoulder Stand and must always be practiced after it. Having stretched the neck and upper spine in the Shoulder Stand, Plough or Bridge, you now compress them as you arch your back. Doing the Fish Pose also relieves the stiffness of your neck and shoulder muscles and corrects any tendency of having rounded shoulders.

Holding this Yoga Pose exercises the chest, tones the nerves of the neck and back, and ensures that the thyroid and parathyroid glands obtain the maximum benefits from the Shoulder Stand.Matsyasana, or Fish Pose, is a Yoga posture. It is commonly considered counter-pose to Sarvangasana, or shoulder stand, specifically within the context of the Ashtanga Vinyasa Yoga Primary Series.Drop your head back so that the top of your head is on the floor, but your weight should rest on your elbows. Exhale. Breathe deeply while in the position, keeping your legs and lower torso relaxed.

Benefits of Matsyasana:

Opens the chest and throat, counter pose to shoulderstand.This posture benefits people with asthma.This is the only posture in this sequence which bends the spine backwards. This is essential, to counteract the preceding asanas which bend the spine forwards. The result is to give a healthy stretch to the muscles and ligaments of the spine in the opposite direction.The fish posture normalizes the function of the thyroid, pituitary, pineal and adrenal glands.

It limbers and stretches the neck, strengthens and tones the nervous system, the kidneys, the stomach and intestines, the pelvic organs, and the nerves connected with the sex functions.As complementary Asana for Sarvangasana, this should be pracitsed soon after sarvangasana. This enhances the benefits achieved through Sarvangasana.

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Utkatasana (Chair Pose) | Asana for Utkatasana | Yoga for Utkatasana

Awkward Pose is a powerful strengthening posture, and when done with Deep Breathing, Half Moon and Hands to Feet, it also concludes a sort of warm up section in which you generate internal heat and loosen the muscles.Try adding in Utkatasana between Urdhva Hastasana and Uttanasana.In this exercise, you strengthen the lower back and the legs and by doing so, you create more space in the chest and belly.

Raising the heels, stand on toes and slowly sit putting weight on toes.Put both hands on respective knees.On an inhalation, come up to standing and take a few cycles of breath to rest your thighs.You can do this by letting your hand feel whether there is a groove in the middle of the lower back. If this is not the case, then stand up straight again, bend your body forward, and feel if the “groove” is there.

Utkatasana is Start with the first Mountain Pose and inhale and stretch your arms, lengthen the spine, and be careful not to press the lower ribs to the front.To the external eye, it looks like a yogi sitting in an imaginary chair. When you do the pose, however, it is definitely not a cushy, passive ride. A deep squat, Utkatasana immediately engages the strength of your legs, back, and ankles.

The literal translation of the word utkatasana from Sanskrit is powerful pose.Here power is not about domination or control over someone else so much as it is about aligning with the life energy within and around you.The Powerful pose clearly works the muscles of the arms and legs, but it also stimulates the diaphragm and heart.

Exhale, bending your knees with thighs as nearly parallel to the floor as possible and heels pressed into the ground, legs and knees together, and keeping spine, chest head, and arms in line. Hold as a static pose for four to eight breaths. To recover, reverse your path taken into the position, inhaling as your return to upright with arms over head, and exhaling as your lower your arms down to your sides. As a dynamic version, repeat moving into and out of the post, coordinating breath with movement.

Utkatasana Benefits:

1.Reduces flat feet.

2.Stimulates the abdominal organs, diaphragm, and heart .

3.Stretches shoulders and chest.

4.Strengthens the ankles, thighs, calves, and spine.

5.Calf muscles are made healthy and remove constipation and nervous weakness of the lower extremities.

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