Fish out of Hero Pose, or Matsyendra Virasana, combines the benefits of the Fish Pose and the Hero Pose - it still flexes the knees and quadriceps deeply nonetheless it strengthens the back and opens the chest more than in the latter position. At the same time, it opens the Crown Chakra, helping to regulate emotions, stress and anxiety.
1.) Begin sitting on your heels on your yoga mat.
2.) Spread your knees and sit between your feet .
3.)Place your palms flat on the soles of your feet.
4.) Bend backwards, bending your elbows at a 90-degree angle, so that your forearms are flat against the mat and your head is back, with your face facing the ceiling.
5.) Hold this position for up to 30 seconds.
6.) To gently release, slowly lift your body and rise back to your initial position.
For those with healthy knees, the Fish out of Hero Pose helps to maintain them in such a state. It flexes them to the maximum, stabilizing the surrounding structures in the right positions.
Fish out of Hero Pose brings a proper stretch to the quadriceps which prepares the practitioners for deeper, more advanced leg stretches.
Fish out of Hero Pose strengthens the back muscles as the back needs to be kept in a specific position.
Fish out of Hero Pose is a so - called “heart opener” which means it creates a lot of space in the chest for the lungs to gain air in. Therefore, the pose facilitates healthy breathing patterns and helps deal with stress and anxiety.
As it is already a properly relaxing pose, Fish out of Hero Pose is also a powerful Crown Chakra opener, meaning it gets rid of unnecessary tension in our mind, bringing the sharpness of thought.
Instead of clutching onto the toes of the fit with your fingers, you can replace the arms in such a manner that it deepens the shoulder and chest opening. It is simple. Starting from the standard Fish out of Hero Pose, let go of your toes and while not moving the elbows from the ground, bring the forearms inside, under your arched back. Intertwine them together and stabilize the pose. Stay like that as long as you wish and adjust the stretch level to your own goals and means.
If you would like to experiment with the back arching, facilitate the pose a little or use it to recline and relax rather to put pressure on yourself, try the Fish out of Hero Pose with some help of a block. Place it on the ground right under the arched back and adjust the position however you need and feel comfortable.