MATSYASANA

Description

MATSYASANA Asana group: backbends (neck compensation) Translation of the name from Sanskrit: • matsia — fish. 1. Setup Variant 1 with straight legs: starting position — lie on the back, the arms along the body. Press into the mat with the palms and elbows. With an inhale lift the body, take the head back and place the crown of the head on the mat. Do not break the neck. Turn the pelvis into a sitting position — the legs together, the feet toward yourself. The shoulders are on the mat. Breathe evenly. Then, with an exhale, lower the body and relax. Variant 2 with half-lotus: from the previous variant, place one foot on the opposite thigh and the hand over the foot. 2. Simplified and advanced variations Simplified variations: • bend the knees and put the feet on the mat; • put the palms under the pelvis, lifting the chest a little. Advanced variations: • place the feet in the full lotus; • lower the head all the way, deepening the deflection of the chest. 3. Injury prevention The crown of the head rests lightly; the main work belongs to the arms and chest. Do not collapse in the neck. For cervical spine problems, keep the head down or skip the pose.