기본 콘텐츠로 건너뛰기

Stimulates the liver and kidneys. Half Lord of the Fishes Pose

Half Lord of the Fishes pose energizes the spine and stimulates the digestive fire.




Half Lord of the Fishes Pose: Step-by-Step Instructions









Step 1
Sit on the floor with your legs straight out in front of you, buttocks supported on a folded blanket. Bend your knees, put your feet on the floor, then slide your left foot under your right leg to the outside of your right hip. Lay the outside of the left leg on the floor. Step the right foot over the left leg and stand it on the floor outside your left hip. The right knee will point directly up at the ceiling.

 Step 2
Exhale and twist toward the inside of the right thigh. Press the right hand against the floor just behind your right buttock, and set your left upper arm on the outside of your right thigh near the knee. Pull your front torso and inner right thigh snugly together.


Step 3
Press the inner right foot very actively into the floor, release the right groin, and lengthen the front torso. Lean the upper torso back slightly, against the shoulder blades, and continue to lengthen the tailbone into the floor.
Step 4
You can turn your head in one of two directions: Continue the twist of the torso by turning it to the right; or counter the twist of the torso by turning it left and looking over the left shoulder at the right foot.
Step 5
With every inhalation lift a little more through the sternum, pushing the fingers against the floor to help. Twist a little more with every exhalation. Be sure to distribute the twist evenly throughout the entire length of the spine; don't concentrate it in the lower back. Stay for 30 seconds to 1 minute, then release with an exhalation, return to the starting position, and repeat to the left for the same length of time. Watch a video demonstration of this pose.





Modifications and Props

It's often difficult at first to get the torso snug against the inner thigh. Position yourself a foot or so away from a wall, with your back to the wall; the exact distance will depend on the length of your arms. Exhale into the twist and reach back for the wall. Your arm should be almost but not quite extended (make sure you aren't sitting too close to the wall, which will jam the shoulder). Push the wall away and move the front torso against the thigh.

Beginner's Tip

In this version of the pose, the opposite-side arm is wrapped around the outside of the raised-leg upper thigh. This may be impractical, and potentially harmful, for beginning students. Be sure to sit up well on a blanket support and for the time being just wrap your arm around the raised leg and hug the thigh to your torso.

Benefits

  • Stimulates the liver and kidneys
  • Stretches the shoulders, hips, and neck
  • Energizes the spine
  • Stimulates the digestive fire in the belly
  • Relieves menstrual discomfort, fatigue, sciatica, and backache
  • Therapeutic for asthma and infertility
  • Traditional texts say that Ardha Matsyendrasana increases appetite, destroys most deadly diseases, and awakens kundalini.

댓글

댓글 쓰기

이 블로그의 인기 게시물

Shoulder-Pressing Pose

This arm balance relies more on precise positioning than on strength, making it more accessible for students beginning an arm balancing practice. Shoulder-Pressing Pose: Step-by-Step Instructions Step 1 Squat with your feet a little less than shoulder width apart, knees wide. Step 2 Tilt your torso forward between your inner thighs. Then, keeping your torso low, raise your hips until your thighs become close to parallel to the floor. Step 3 Snug your upper left arm and shoulder as much as possible under the back of your left thigh just above the knee, and place your left hand on the floor at the outside edge of your left foot, fingers pointing forward. Then repeat on the right. As you do this your upper back will round. Step 4 Press your inner hands firmly against the floor and slowly begin to rock your weight back, off your feet and onto your hands. As you straighten your arms, your feet will lift lightly off floor, not by raw strength but by ...
댓글 쓰기
자세한 내용 보기

Four-Limbed Staff Pose

Learn four-limbed staff pose because it is frequently practiced as part of the traditional Sun Salutation sequence. Four-Limbed Staff Pose: Step-by-Step Instructions Step 1 Perform Adho Mukha Svanasana, then Plank Pose. Firm your shoulder blades against your back ribs and press your tailbone toward your pubis. Step 2 With an exhalation slowly lower your torso and legs to a few inches above and parallel to the floor. There's a tendency in this pose for the lower back to sway toward the floor and the tailbone to poke up toward the ceiling. Throughout your stay in this position, keep the tailbone firmly in place and the legs very active and turned slightly inward. Draw the pubis toward the navel. Step 3 Keep the space between the shoulder blades broad. Don't let the elbows splay out to the sides; hold them in by the sides of the torso and push them back toward the heels. Press the bases of the index fingers firmly to the floor. Lift the top of the ster...
댓글 쓰기
자세한 내용 보기

Supine Pigeon/Supta Kapotāsana yoga pose

Supine Pigeon/Supta Kapotāsana(Yoga pose) Lie on your back with your feet flat on the floor. Cross your left foot over your right quad. Lift your right leg off the floor. Grab onto the back of your right leg and gently pull it toward your chest. When you feel a comfortable stretch, hold there. Hold for at least 5 breaths and then repeat on the other side. Stretches the outer hip (abductor) muscles, including the gluteus medius.
댓글 쓰기
자세한 내용 보기