Modified Fish Posture: Matsyasana

In the advanced version of this posture the legs' are interlocked in the Lotus position; but this valuable posture is available in modified form to all who can cross their legs in the Sukhasana. Lie flat on the back with the feet crossed at the ankles and pulled as close as possible to the body. Spread the knees well apart and keep them as low as you can. Cross the wrists behind the neck and rest the head on the arms. Breathe freely and deeply. Stay motionless in the posture for at least thirty seconds.

The Modified Fish Posture might almost have been included among the preceding relaxation postures, so restful is it. But in fact it is a useful stretching and limbering exercise, as well as relieving fatigue. The ankles and legs are limbered, and the hip joints loosened. Posture is improved - remember to keep the back flat on the floor, from the shoulders to the lower back. Not least of the benefits from this pose is the freedom given to respiration. The pose encourages deep abdominal breathing, the diaphragm being free to perform its piston-like movement, going down on each inhalation, swelling out the lower abdomen, and going up on each exhalation, so that the lower abdomen collapses inwards. Crossing the hands behind the neck expands the thorax, giving the lungs maximum freedom for their bellows-like action; and the bellows-like action; and the upper body is mildly stretched.