@ Patnem Beach in Goa, India

Matsyasana, or Fish Pose is the counter-pose to the plough, so coming after it in your practice. It is lying on your back and arching your chest.

The beginners version of matsyasana has the legs straight while the advanced has the legs in full lotus position. The advanced pose is not shown here and should only be performed if one can maintain padmasana (full lotus position) for an extended period of time.

* Safeties *

- As always, listen to your body and don’t stretch further than you are able. Yoga should be comfortable, not painful though we will feel it when we are learning to gain flexibility.

- It is said that people who suffer from heart disease, hernia, back conditions, any serious illness or those who are pregnant should not practice this asana.

- Always consult a certified trainer if you have questions about the safety of your practice and these postures for you

STEP 1 - ON YOUR BACK

Assume the Corpse Pose for as long as you like and, when you are ready, begin to come into the fish. Stay flat on your back, and bring your feet together. With your arms straight by your sides, lay your palms on the floor, then tuck your hands in underneath your buttocks.

STEP 2 - HEAD & BACK UP

With your hands under your buttocks slowly use your elbows to help raise your head and chest off the ground and gaze at your toes.

Adjust your elbows to be as close together as they can be - not spread out beside you but close under your back.

STEP 3 - HEAD BACK

Arch your spine and tilt your head back so that your crown touches on the ground.

Press your elbows down on the floor, inhale, and arch your chest upward as far as you can.

Hold for 30 seconds as a beginner and extend to 1 to 3 minutes with experience.

COMING OUT

To come out of the Fish, slowly lift your head and straighten your spine so that you are again gazing at your toes (just as you went up). Slowly extend your elbows lowering your head and your chest back to the ground with control.

Release the hands and relax in savasana (corpse pose)

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thanks to Miranda for the great image!

Halasana or plough pose is the 3rd of the 12 basic asanas.

In the Plough, your body is bent forward; this stretches your entire spine, particularily your cervical vertebrae and shoulders.

* Safeties *

- As always, listen to your body and don’t stretch further than you are able. Yoga should be comfortable, not painful though we will feel it when we are learning to gain flexibility.

- It is said that Halasana should not be practiced by those who are old or infirm, suffering from hernia, sciatica or slipped disc.

- Always consult a certified trainer if you have questions about the safety of your practice and these postures for you

STEP 1 - LEGS OVER

Come up into a Shoulderstand, and inhale deeply. Exhale while lowering your feet to the floor behind your head.

STEP 2 - LEGS DOWN

Rest your toes on the floor, then lay your arms down flat. Hold for 30 seconds at first, but aim to build up to 2 minutes.

If you cannot lower your feet all the way, just do what you’re able and keep your knees straight.

Beginners may keep your hands on your back, as in the shoulderstand, for support. More advanced practitioners can clasp their hands together on the floor

To come out, keep your hands palms down on the floor at your (would be) sides, lift your feet off the floor, keep your knees straight, and slowly roll down “vertebrae by vertebrae”. Relax in Savasana (corpse pose).

PLOUGH VARIATION

You may try this variation if you are supple enough. Once in the Plough, lower your knees to the floor by your ears. Hook your arms over your legs. To come out, straighten your knees, then slowly roll down as described above.

~ Posture #2 of the 12 basic asanas ~

Sarvangasana is an inverted pose with the body resting on the shoulders.

“Sarvangasana, the Sanskrit name for the Shoulderstand, comes from the word “sarva”, meaning whole. This Asana strengthens your entire body; it gives many of the benefits of the Headstand, but here the circulation is directed to your thyroid gland instead of the head.” - from the Sivananda Yoga Vedanta site

* Safeties *

• It is suggested that this asana should not be practiced by people with enlarged thyroid, liver or spleen, any cervical or spinal issue, high blood pressure or other heart ailments, impure blood, thrombosis or weak blood vessels in the eyes.
• It is suggested this and all inverted asana’s not be practiced during menstruation or preganancy

STEP 1 - LEGS IN THE AIR

Before beginning the Shoulderstand, make sure that there is enough room behind you. You must be able to stretch your arms out behind your head and have at least 30 cm (1 ft) between your fingertips and any obstructions. Lie flat on your back, with your feet together. Inhale while bringing your legs up to a right angle.

STEP 2 - MOVING UP

When your legs are verticle, press the arms and hands down on the floor then slowly and smoothly roll the buttocks and spine off of the floor as you raise your trunk to a vertical position. 

Turn the palms of your hands upward, bend the elbows and place the hands behind the ribcage on either side of your spine to support your back. The elbows should about shoulder width apart or closer together.

STEP 3 - IN BALANCE

Once you are up and resting on your shoulders, breathe normally or better, deeply from the abdomen, and keep your legs straight but relaxed. Hold for 30 seconds; as the pose becomes easier, increase the time to 3 minutes.

COMING OUT

To come down, drop your feet halfway to the floor behind your head. Put your hands on the floor. Unroll your body vertebra by vertebra to the floor. 

~ Posture #1 of the 12 basic asanas ~

Now don’t run off to quickly, regardless of what it appears this is a basic asana that can be practiced by beginners. Whatever pace is right for you is the perfect pace - so do not rush the learning of this or any asana. We all have different strengths and excel in different areas so don’t rush whether it takes you 2 hours or 2 weeks to get your legs up and find your balance.

Sirshasana is known as the “King of Asanas”

Read More

Asana is the third of eight limbs of classical Yoga. It is a Sanskrit word literally meaning “seat” and in Hatha Yoga, means steady posture. Poses should be steady and comfortable, firm yet relaxed helping a practitioner to become more aware of their body, mind, and environment.

12 BASIC ASANAS

Headstand (Sirshasana)

Shoulderstand (Sarvangasana)

Plough (Halasana)

Fish (Matsyasana)

Sitting Forward bend (Paschimothanasana)

Cobra (Bhujangasana)

Locust (Shalabhasana)

Bow (Dhanurasana)

Spinal twist (Ardha Matsyendrasana)

Crow (Kakasana) orPeacock (Mayurasana)

Standing forward bend (Pada Hasthasana)

Triangle (Trikonasana)

The 12 basic asanas are more than just stretching. They open the energy channels of the body while increasing flexibility of the spine, strengthening bones and stimulating the circulatory and immune systems. Along with proper breathing or pranayama, asanas also calm the mind and reduce stress.

Regular yoga practice is one of the best ways of maintaining overall physical and mental health as well as encouraging prevention of diseases such as diabetes, hypertension and arthritis. In time, performing the poses slowly and consciously, becomes a mental exercise in concentration and meditation.

In raja yoga, asana refers to the sitting position, but in hatha yoga it means something more. Asanas are specific body positions which open the energy channels and psychic centres. They are tools to higher awareness and provide the stable foundation for our exploration of the body, breath, mind and beyond. Tha hatha yogis also found that by developing control of the body through asana, the mind is also controlled. Therefore, the practice of asana is foremost in hatha yoga.

- from Asana Pranayama Mudra Bandha by Swami Satyananda Saraswati

With that, I’ll get into the 12 basic asanas pictured above in my next post.