The first step in any transformational experience is acceptance and surrender to the present moment, the way that it is. From that place we have the awareness, humility and power to change what is. — Mastin Kipp
Radiant Hot Yoga Posture Challenge Day 17 - Fish Pose - Matsyasana - Demonstrated by Radiant teacher @yogawithfranciska
Releases and strengthens the upper back and neck while opening the front side body.
Begin by lying on your back on the floor with your knees bent, feet on the floor. Inhale, lift your pelvis slightly off the floor, and slide your hands, palms down, below your glutes. Then rest your glutes on the backs of your hands (and don’t lift them off your hands as you perform this pose). Tuck your forearms and elbows up close to the sides of your torso.
Inhale and press your forearms and elbows firmly against the floor. Draw your shoulder blades together and on an inhale, lift your upper torso and head off the ground. Keeping an arch in the back, 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. Keep a minimal amount of weight on your head to avoid crunching your neck. You can also place a block or folded blanket underneath the shoulder blades and let the head rest on the ground. Focus on opening the thoracic upper spine, elongating the back of the neck, and engage the core so as not to overstrain the lower back.
You can keep your knees bent or straighten your legs out onto the floor. If you straighten the legs, keep your thighs active, and press out through the heels. You can also lift the legs off the earth (similar to Boat Pose legs) or take eagle legs. - 1 minute ago