MA
Matsyasana with Bolster
मत्स्यासन बोल्स्टर
Beginnersupine
Target Muscles
chestshouldersthroat
Benefits (5)
- + Effortless chest opening
- + Deeply restorative
- + Counter-pose for shoulderstand
- + Can hold for extended time
- + Therapeutic for depression
Avoid If (1)
- - Neck injuries — support head with pillow
About
Supported Fish with bolster — effortless chest opening, deeply restorative.
Step-by-Step Instructions
1
1. Place bolster lengthwise.
2
2. Lie back with upper back on bolster.
3
3. Head drops behind bolster — or on pillow.
4
4. Arms in T or alongside.
5
5. Legs straight or bent.
6
6. Chest fully open — bolster supports.
7
7. No effort — gravity does the work.
8
8. Hold 3-10 minutes.
9
9. Slide off bolster — roll to side.
10
10. Sit up.