How To Do FISH POSE | Step By Step Matsyasana | Yoga For BEGINNERS | Simple Yoga Lessons

Transcript

[Music] hey you're watching yoga with AJ and today we're going to work on the upper body strengthening the muscles of the upper back shoulders chest even the arms so when we're strengthening the chest and the shoulders these are the muscles that help us to breathe a lot of oxygen and really breathe well let's get started with our upper body poses it's very nice to feel open in the chest because we're often not doing that on our smartphones or our computers we are always looking down so we're going to do the fish we're going to come onto your back rest the lower back on the floor and you're going to try and slide your arms underneath your body trying to hide your elbows under your back bringing them as close to each other as you can now some of us don't have that stretch in the upper body or in the shoulders and in the elbow joint we may not be able to do this so it's okay to have your elbows just next to you and then stretch out the legs inhale deeply look up at your feet come up onto your elbows open up the chest roll the shoulders back and then try and bring the crown of the head down onto the floor I'm going to hold here for 10 to 15 seconds you're balancing gently on your elbows and the crown of your head [Music] and gently release the pose by sliding your head back releasing the arms from under the body coming into corpse pose shavasana for a few moments separate your hands move them away from your body the legs are three to four feet apart gently stretch out your neck and allow the breath your breathing to come back to normal [Music] gently draw our feet together stretch your arms overhead deep breath in as you exhale bring your arms by side slowly sit up you can do the same thing if this is very difficult for you using a yoga block or a bolster so the block the bolster needs to be just below your shoulder blades where the shoulder blades end just opposite where your heart might be placing the block in a way then it won't hurt you or pinch you straightening out the legs when you're comfortable relaxing the arms and then trying to bring the crown of your head down to find the right place under your shoulder blades adjust the block you just lie there for a few seconds draw the feet together if you feel comfortable doing that relax your shoulders relax the elbows heart is open in this position it's usually not like this the ribcage is wide open the lungs can take in a lot of oxygen so breathe deeply allow the chest and the abdomen to expand every time you inhale [Music] you when you're ready to come out support yourself on your elbows remove the block or the bolster and lie down in corpse pose your feet are a good three or four feet away from each other relax your arms your shoulder blades turn the palms up towards the sky relax your body relax your mind and just enjoy being in that state when you have strong chest muscles open shoulders open chest you can take in a lot more oxygen you're watching yoga with AJ and keep connecting with yourself