MATSYASANA
It is said that one can float in water with the mouth and nose just lifted above the surface in this pose. The opening of the throat and chest has a celebratory feeling.
From Pindasana exhale, release your arms, bring your hands to the floor, palms down, and roll your spine slowly down out of Pindasana using the bandhas to help control your descent. Take hold of your feet with your hands and draw your elbows down toward the floor (but don’t let them touch the floor). Lift your chest, expanding the front of your body and release your head back until the crown is resting on the floor. There should be very little weight on your head due to the up-thrust of your chest. Stay for five breaths. Go straight into the next pose: Uttana Padasana.
This is a long awaited backbend after the sequence of shoulderstands. Stay in it for more than five breaths if you need to.
Q If your legs were crossed in Pindasana, keep them crossed and follow the instructions above. But rather than holding your feet, hold the tops of your thighs. Alternatively, do the pose by releasing your legs, stretching them out straight in front of you, placing your hands palms down underneath your buttocks, and pressing your elbows into the floor to help lift your chest. If this puts too much weight on your head or gives you discomfort in your neck, keep your head just off the floor.
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It is said that one can float in water with the mouth and nose just lifted above the surface in this pose. The opening of the throat and chest has a celebratory feeling.
From Pindasana exhale, release your arms, bring your hands to the floor, palms down, and roll your spine slowly down out of Pindasana using the bandhas to help control your descent. Take hold of your feet with your hands and draw your elbows down toward the floor (but don’t let them touch the floor). Lift your chest, expanding the front of your body and release your head back until the crown is resting on the floor. There should be very little weight on your head due to the up-thrust of your chest. Stay for five breaths. Go straight into the next pose: Uttana Padasana.
This is a long awaited backbend after the sequence of shoulderstands. Stay in it for more than five breaths if you need to.
Q If your legs were crossed in Pindasana, keep them crossed and follow the instructions above. But rather than holding your feet, hold the tops of your thighs. Alternatively, do the pose by releasing your legs, stretching them out straight in front of you, placing your hands palms down underneath your buttocks, and pressing your elbows into the floor to help lift your chest. If this puts too much weight on your head or gives you discomfort in your neck, keep your head just off the floor.
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yoga teacher training in rishikesh
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