MATSYA MUDRA

Description

MATSYA MUDRA Asana group: backbends (neck compensation) Translation of the name from Sanskrit: • matsia — fish. 1. Setup Lie on the back with the knees bent or the legs straight. Place the palms and forearms under the body. With an inhale lift the chest and take the head back, placing the crown of the head on the mat. The arms support the body. The legs can be bent at the knees, the feet together. Breathe calmly. Hold the pose for a short time, especially at the beginning, then gently lower the head back onto the mat. 2. Simplified and advanced variations Simplified variations: • perform with bent knees and the feet on the mat; • place a small cushion under the head. Advanced variations: • extend the legs forward, keeping the pose; • from the pose slowly turn the head to the sides, releasing the neck. 3. Injury prevention Do not press the neck; the crown of the head rests on the mat weightlessly. Do not perform sharp movements of the head. In case of cervical problems, do practice with care or skip. The main work — in the chest opening, not in the neck.