Fish Pose (Matsyasana) :-

Benefits:  stretches neck/throat, improves spinal flexibility, enhances respiratory function, and reduces stress/anxiety, promoting relaxation.

1. Step –  I

• Rest your head on a block in its highest position and your mid-upper back on a block at its middle height. Bend knees, and place the soles of your feet on the floor. Relax your shoulder blades, and breathe for 1-3 minutes.This gives nice backbend with help of block.

• Step – II
  

• Rest your head on the floor and middle back will be on the block which supports to make a good arch of the spine. Keep your legs together and toes pointed forward and palms on the mat.This is the way to simply backbend yoga.

• Fish Pose (Matsyasana)
  

• Take the right leg and place it on the left thigh. Place the left leg on the right thigh as in Padmāsana. Place the palms on either side of the head with fingers pointing towards the shoulders. Inhale, take the weight on the palms and lift the head and the back off the ground. Bring the center of the crown of the head to the ground by bending the dorsal and cervical spine backwards. Exhale and remove the hands after the weight is well-balanced on the head and catch hold of the big toes hooking the index fingers around them. Press the elbows on the ground to bear the weight of the upper half of the body. Maintain this position for one minute with normal breathing.

Mastering  Ustrasana (Camel Pose): –

Ustrasana, meaning “Camel Pose” in Sanskrit , derives from “Ustra” meaning camel and “Asana” meaning posture or pose. This yoga pose resembles a camel’s hump, with the chest and head arched backward and hands grasping the ankles or feet. Symbolically, camels represent endurance, resilience, and adaptability, which Ustrasana embodies, cultivating flexibility, inner strength and balance.

Benefits:  stretches spine, hips, and shoulders, improving flexibility, posture, and respiratory function, while reducing stress/anxiety.

Step 1: Seated Foundation

• Sit on your heels
• Expand your chest
• Shift gaze backward
• Engage core
• Press hands into feet

Step 2: Supported Ustrasana

• Blocks under hands (3rd position)
• Hips forward
• Chest expanded
• Gaze backward
• Imagine squeezing a ball between legs

Step 3: Supported Ustrasana

• Blocks under hands
• Maintain same alignment

Step 4: Full Ustrasana

• Attempt Camel Pose without blocks

• Practice Tips

• Hold each pose for 5-8 breaths
• Practice frequently to build flexibility and strength
• Listen to your body and modify or rest when needed

Mastering the Kapotasana :-
Kapotasana is a Sanskrit term meaning “Pigeon Pose”, derived from “Kapota” meaning pigeon or dove, and “Asana” meaning posture or pose. This yoga pose resembles a pigeon’s folded wings, symbolizing peace, gentleness, adaptability, and inner calm.

  Benefits :-  Kapotasana, or Pigeon Pose, offers numerous physical, mental, and emotional benefits. It increases spinal flexibility, hip opening, and chest expansion, while strengthening back muscles and improving posture. This pose also reduces stress and anxiety, cultivates self-awareness, and boosts mood. Therapeutically, Kapotasana relieves sciatica pain, eases menstrual cramps, and supports spinal health.

1. Step – I

• Coming to the kneeling down position, slightly go back and simultaneously place your one palm on the same sole of the foot, one hand should be stretched up. Maintain the posture for 5 breaths and then practice from other side.

2. Step – II

• From kneeling down position, with inhalation bring both the hands stretched up palms joining each other. Bend as much as you can and maintain the position and per your comfort. Hold for the 5-8 breaths.

3. Step-III

• After practicing the second variation then move to this variation, first inhale bring both the hands above your head and then exhale bend back and place your palms side of your respective foot. Head hanging freely. Maintain the posture. Hold for 5-8 breaths.

4. Kapotasana

Step 1: Extend and Lift

– Stretch arms, weight on palms

– Lift body above knees, stretching thighs

– Join feet together simultaneously

Step 2: Deepen the Pose

– Bend elbows, palms to toes

– Hold toes, lower forearms and elbows to floor

Engage glutes, stretch entire spine

Step 3: Refine Alignment

– Contract thigh muscles

– Lift pelvic floor slightly

Step 4: Final Extension

– Hold heels with palms

– Bring head toward feet

– Lower crown onto soles of feet

This posture gives good strech to back.

Urdhva Dhanurasana (Wheel or Upward Bow Pose)

Urdhva Dhanurasana is a Sanskrit term meaning “Upward-Facing Bow Pose” or “Wheel Pose”. It combines “Urdhva” meaning upward, “Dhanu”  meaning bow, and “Asana” meaning posture or pose, describing the body’s curved shape resembling an archer’s bow, stretching and expanding the entire torso.

Benefits :- Brings very good flexibility to the spine, stimulates and activates all parts of the body. Strengthens the arms, shoulders and legs.

1. Supported Urdhva Dhanurasana

• Initially keep cushion or folded blanket under your back and as shown in the above picture .Take the hands up and place the palms on the blocks side of the head under the shoulders with fingers pointing towards the back. Bend the knees and fold the legs, and place the heels on the outer side of the buttocks. Here apart your leg shoulder width so that your props will lie between your legs. Raise the trunk off the ground with an inhalation arching the entire body convex upwards to look like a wheel. Maintain the position for about half a minute with normal breathing and slowly come back.

2. Urdhva Dhanurasana

• Take the hands up and place the palms on either side of the head on the

ground under the shoulders with fingers pointing towards the back. Bend the knees and fold the legs, and place the heels on the outer side of the buttocks. With palms and the soles of the feet as four points of support, raise the trunk off the ground with an inhalation arching the entire body convex upwards to look like a wheel. Maintain the position for about half a minute with normal breathing and slowly come back. Come down with control by placing the back of the head to the ground, followed by the neck and the back. Do not collapse the buttocks first.