day 7 of #bendandenjoy is #fishpose #Matsyasana
Lie on your back on the floor. Inhale, lift your pelvis slightly off the floor, and slide your hands, palms down, below your buttocks or place it close to your butt, if this feel better. Keep your forearms and elbows up close to the sides of your torso.
Inhale and press your forearms and elbows firmly against the floor. Next bring your shoulderblades together, with an inhale lift your upper torso and head away from the floor. Then release your head back onto the floor. Depending on how high you arch your back and lift your chest, either the back of your head or its crown will rest on the floor. There should only be as less weight as possible on your head to avoid crunching your neck.
If you feel any discomfort in your neck or throat, either lower your chest slightly toward the floor, or press even more into your elbows and forearms.
Stay for 15 to 30 seconds, breathing smoothly. With an exhalation lower your torso and head to the floor.
Your day or your workout was hard? go for the relaxing yinyoga variation.
Therefore bring a block, a bolster or a rolled blanket a little below your shoulder blades, on your back ribs, not in your low back! Chose the height of the block that works best for you, you can also lay your head on a second block.
As you don’t need to support your body here, you can lay your arms beside your torso and relax.
If you want to open your hips too, bring your feet closer to the butt, the soles of the feet together and let your knees sink down to the floor into baddha konasana.
Stay for 3 to 5 minutes or as long as it feels good for you.
• Stretches the deep hip flexors (psoas) and the muscles between the ribs
• Stretches and stimulates the muscles of the belly and front of the neck
• Stretches and stimulates the organs of the belly and throat
• Strengthens the muscles of the upper back and back of the neck
on the bottom pic i'm lying on a block (yin-style), unfortunately you can't see it, but i like the pic 😉