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Ardha matsyāsana

Ardha means half.  Matsya refers to a fish.

Technique:
  • Lie flat on the back on a carpet.
  • Keep the legs stretched out and tighten them at the knees, Pointed toes.
  • Place the hands under the buttocks, palms facing downwards.
  • Keep the elbows straight and pull them inwards, so that back of the fore arm touching the ground.
  • Chest wide open.
  • Inhale, with the help of elbows and forearms raise the head and the chest off the floor slowly.
  • Exhale, place the crown of the head on the floor and push the chest as high as possible.
  • Hold this pose for about one minute with normal breathing.
  • Inhale, slowly raise the head off the ground.
  • Exhale, place the spine slowly on the ground and then head simultaneously.
  • Release the hands and relax in Shavasana.

Effects:
  • The dorsal region is stretched and chest is expended.
  • The capacity of the lungs increases.
  • Thyroid gland is toned by the pose.
  • Persons suffering from cough gets benefited by this pose.
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