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Fish Out of Hero Pose
Fish Out of Hero Pose

FISH OUT OF HERO POSE

Matsyendra Virasana (mau-itryas-ana virh-a-sa-na)

Fish Out of Hero Pose

Benefits of Fish Out of Hero Pose

  • Flexes the knees deeply
  • Stretches the quadriceps
  • Stretches the neck and the shoulders
  • Strengthens the back muscles
  • Opens the chest
  • Decreases tension and anxiety

Summary of Fish Out of Hero Pose

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.

Fish Out of Hero Pose
Fish Out of Hero Pose

Fish Out of Hero Pose Tutorial

Fish Out of Hero Pose

1.) Begin sitting on your heels on your yoga mat.

Fish Out of Hero Pose

2.) Spread your knees and sit between your feet .

Fish Out of Hero Pose

3.)Place your palms flat on the soles of your feet.

Fish Out of Hero Pose

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.

Fish Out of Hero Pose

5.) Hold this position for up to 30 seconds.

Fish Out of Hero Pose

6.) To gently release, slowly lift your body and rise back to your initial position.

Fish Out of Hero Pose
Fish Out of Hero Pose

Health Benefits of Fish Out of Hero Pose

Fish Out of Hero Pose for Healthy KneeS

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 for Stretching the Quadriceps

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 for a Healthy Back

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 for Opening the Chest

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.

Fish Out of Hero Pose for Decreasing Tension

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.

Contraindications & Cautions

  • Knee/ankle/hip/back/neck injuries
  • Pregnant women
  • Tightness in the neck or the back
  • Heavy migraines
  • Poorly controlled hypertension

Modifications & Deepening the Pose

Fish Out of Hero Pose for a Deeper Shoulder Opening

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.

Fish Out of Hero Pose with a Block

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.

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