1 – Steps to Perform Matsyasana (Fish Pose)
Lie on your back on the mat or blanket. Bring your arms under the body as close as possible together, palms facing the floor and as far down as you can, ideally under your thighs. Keep your legs straight. Make pressure on your elbows and from here elevate the upper body, facing your feet. Then open the chest as you can keeping this opening, and supports the crown of the head on the floor gently.
Most of the weight should be on the forearms. Breathe deeply for twenty seconds and every breath fills your body with prana and positive energy. In each exhalation, you release all that does not serve you. Feel your lung capacity is being fully utilized.
The position of the fish allows you to breathe fully, relieves stress, can reduce breathing problems, gives you confidence and openness, open the heart chakra, freeing stuck emotions, and stimulates the throat chakra which allows to express ourselves in a clear and authentic way.
2– Steps to Perform Dhanurasana (Bow Pose)
To begin, lie face down on the yoga mat, your forehead on the floor and your arms extended on each side of your body. You can put a blanket underneath to have a little more support. Bend your knees, bringing heels to your buttocks and stretch your arms back until you can and firmly grab your ankles with your hands. Try that your knees are not separated more than the width of your hips.
Breathe twice and raise heels and thighs as high as you can with the next inhalation, and this movement also raises the chest of the ground. Your whole body is supported on the abdomen. Look to the sky, opening more chest and try to further stretch your legs up. This movement will deepen your posture. Keep breathing. If you are in the full position, it will rock you on your abdomen with the movement of your breath. Hold for twenty seconds. Remember to get where your body is ready. Just to grab your ankles doing a lot of stretch, but do not force yourself too much.
This posture stretches and strengthens the thighs, back and chest, improves digestion, increases energy and it reduces fatigue and anxiety. It stimulates the third chakra, the center of our life energy and our personal power.
Yoga Poses to Do in Winter at Intermediate Level – Part 2
3 – Utrasana (Camel Pose)
Kneel on the floor with knees open to the hip width. Place your right hand on your lower back to support you and raise your left arm over your head and use it to elevate the pose. Now take hips forward and open the chest, while the head and neck follow the direction of the left arm and support left hand on your left ankle.
Repeat with your right hand; you can lean on your heels if it is easier for you. Stretch your hips forward, lift your chest toward the sky, carrying the shoulders back and take your head back. Breathe deeply for twenty seconds and return the same way.
Utrasana, is a backward intense opening asana but it is relatively safe. It stimulates the thyroid, stretch the thighs and groin, strengthens the muscles of the legs, abdomen and back and it stimulates digestion. It helps you breathe better, to be more flexible in body and heart, to be more expansive and to release stuck emotions and thus balances the emotions. You are also full of energy, vitality and enthusiasm because it activates your third chakra, prana center and the will. The opening of the throat chakra opens the fifth showing you the truth of yours.
4 – Parsvakonasana (Extended Side Angle Pose)
Stand with legs apart between 120 and 150 cm according to your height. You must be with legs wide apart while retaining the balance. Turn your right leg out 90 degrees. Raise your arms parallel to the floor, at the height of your shoulders. Inhale and exhale while bending your right leg so that your knee is directly over your ankle and your calf is vertical and do not bend the knee further because you can hurt yourself.
Inhale again and in the next exhalation, extend your torso to the right. Support the right hand on the floor next to your foot, or if it is easier, rest your elbow on your thigh, and extend the left arm over your head. Look to your left hand.
This position promotes flexibility and strength of the spine and legs. It improves digestion, breathing and stretching to open the chest for the fourth chakra to expand. A fourth open chakra allows us to relate from love. This position gives us energy, inner strength and concentration because we connect with the earth.
To do all these yoga poses skillfully, you are suggested to get register for vinyasa flow yoga teacher training Bali and achieve command over doing these yoga poses.