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.