Lotus fish pose

Also known as: Matsyasana.

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Technique

1. Sitting with the feet in lotus position, lay back (keeping the legs in lotus) and press the elbows and forearms down to lift the chest.
2. Lower the top of the head to the floor, and then reach the hands to hold the feet, keeping the hips and legs grounded against the lift of the chest.
3. While breathing there, keep the belly firm.

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Form tips

• If you can’t reach the feet, press the hands onto the thighs or groin.
• For tighter upper back and neck, allow the head to float off the floor and focus on lifting the center of the chest straight up, using the arms pressing down as counter pressure.
• The more you can lift the upper back, the more space you’ll have in the neck to take the head back.
• Avoid hinging or hyperextending the neck as you take the head back.

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Muscles

Individual muscles

• Spinalis thoracis
• Longissimus thoracis
• Iliocostalis
• Semispinalis capitis
• Splenius
• Rectus capitis posterior major
• Rectus capitis posterior minor
• Obliquus capitis superior
• Longissimus cervicis
• Longissimus capitis
• Upper trapezius
• Obliquus capitis inferior

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Equipment

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Appears in

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Progressions

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Regressions

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