Procedure

1. Exhale and inhaling, start raising both the legs upward and stop when they make angle&nbspof 45 degree with the floor.
2. Hold breathe, and in the same position raise the shoulders and the back. Hold the toes of the legs with both the hands.
3. Continue normal breathing.

Position

Keep the knees straight or else the expected pressure on the organs is not achieved. In this position it is always difficult to maintain the balance of the body but with practice one can achieve the steady posture. If initially you can't catch the toes then hold the legs at ankles but don't bend the legs in knees.

Releasing

1. Inhale & exhaling bring the hands to normal position releasing the toes.
2. Continue exhaling and slowly bring the legs to normal position.
3. Attain the supine position.

Duration

Due to the balance and strain involved in this asana, initially it is difficult to maintain it for long. One can practice it for up to 15 seconds after sufficient practice.

Internal Effects

The size of the BELLY reduces due to the contraction of the abdomen from both the sides. Organs like lever, intestines, pancreas, kidneys etc. are pressurized which helps in improving the functioning.

Precaution

Though this asana is useful for abdomen problems, people who have been operated on abdomen should not do this asana.

Do’s & Don’ts
Do’s
- Keep the legs straight in knees and inclined at 45 deg angle with the floor.
- As far as possible the back remains straight.
- Arms straight with fingers holding the toes.
- Eye sight fixed on the toes.
- You may start from sitting position if it is difficult to achieve the position from supine position.
- Try to balance on the buttocks.

Don’ts
- Do not bend the legs in knees.
- Do not bend the arms in elbows.

MATSYASANA

Procedure
1. Spread the legs one foot apart.
2. Fold the left leg in the knee and place it on the right thigh.
3. Fold the right leg in the knee and place it on left thigh.
4. Now with the help of the elbows raise the head, curve the back backwards and place the top of the head on the floor, making the arch of the back.
5. Hold the toes of the feet with hands and continue normal breathing.

Position

In this asana, the thighs and knees are completely placed on the ground. As the back is stretched in curve and head on floor, lot of weight is shifted to the head and throat is stretched.

Releasing

1. Release the toes of the feet and support the shoulders with the elbows.
2. Slowly reducing the weight on the head, straighten the neck and bring the shoulders on the floor.
3. Straighten the right leg.
4. Straighten the left leg.
5. Bring back both the legs to normal position and take supine position.

Duration

This asana is complementary to Sarvangasana and Halasana, so should be maintained for one tenth of the period of the Sarvangasana or Halasana.

Internal Effects

Jalandhar Bandha in Sarvangasana pressurizes the thyroids and pituitary glands but in Matsya Bandha these glands are stretched. These opposite processes help improve the circulation in these glands assuring healthy functioning.
Also the thigh & abdomen muscles are stretched systematically.

Precaution

The weight over the head should be taken out slowly. The support of the hands should be removed only when the head is completely ready to bear the weight. Also while releasing the position, one should avoid jerks and speedy movements. Maintain the asana until it is bearable and pleasant.

Do’s & Don’ts
Do’s
- Lift the head with the support of hands, elbows.
- Try to rest the crown of the head on the ground.
- While taking, releasing & maintaining the position, support the head and neck very carefully.
- Try to keep soft cushion under the head.

Simple variations –
- One can keep the legs straight
- The legs can be folded in swastikasana or samasana or a simple cross legged position.
- For taking the position, one can go on the elbows from sitting position and while resting on the elbows, try resting your crown on the floor.

Advanced variation –
- Legs are in padmasana (lotus pose), try holding toes with hands without elbows resting on the ground.

Don’ts
- Do not move or pull or turn the neck while you are in the position.
- Do not remove the support of the elbows to neck.

ASHWINI MUDRA

Procedure

1. Fold both the legs in knees.
2. Fold the legs in waist and press the thighs against stomach.
3. Contract and expand the anus in this position.
4. Continue normal breathing.

Position

One should start practicing this asana when stability in Sarvangasana is achieved. As for the position complete folding of legs in knees and waist is very important. Similarly the calves should touch the thighs. Do not bend the back during the position. Bending of back brings knees close to the mouth and that is not desirable.

Releasing

1. Stop contraction and expansion of the anus.
2. Straighten the legs in the waist.
3. Straighten the legs in the knees and take the Sarvangasana.

Duration

It should be maintained for up to 45 seconds, and can be increased to 2 minutes.

Internal Effects

This Mudra has particularly good effects on the empty spaces in the stomach. Due to the pressure functioning of these parts is improved.
It also has good effects on Uterus in women.

Precaution

Any healthy person can practice this asana but women suffering from Uterus problems should do this asana under expert observation.

Do’s & Don’ts
Do’s
- Raise the entire back & buttocks off the ground.
- Legs are bent in knees and knees are just above the head or towards the ears so that the back remains straight & vertical.
- Try pressing the thighs in to abdomen and chest.
- Hands, upper arm & elbows on the ground while supporting the back behind chest.
- Shoulders resting on the ground.
- The chin resting in the sternal notch. (In Chin lock position)

Don’ts
- Don’t bend the back.
- Don’t let the knees come to the ground or away from the body.
- Do not move the neck or overstrain it in chin lock position.