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First keep the mat on the floor and Lie on your back with knees bent and arms at your side.
While raising your back off the ground by pushing the floor with your elbows, arch as much as you can. Push your head backwards, resting the head on the floor. For the support use forearm and elbows to support you.

Expanding your chest take air deeply with the abdomen and concentrate on the thyroid gland. Stay in this position for about more than 1 minute. you can be back slowly to the initial position.

Benefits of The Fish Posture (Matsyasana)Normalizes the function of the thyroid, pituitary, pineal and adrenal glands and stretches the neck, strengthens and tones the nervous system, the kidneys, the stomach and intestines, the pelvic organs, and the nerves connected with the sex functions.
Only posture in this sequence which bends the spine (including the neck) backwards.
Helps to give a healthy stretch to the muscles and ligaments of the spine in the opposite direction.

Restrictions :

Start with one round and gradually increase to 3 rounds. Do not practice more than 3 rounds. 
Do not practice the 1st method unless you have perfected the lotus posture before hand. Beginners can try the second method which is easier.


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