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Pose of the Week: Fish Pose

FISH POSE or HALF LORD OF THE FISHES
(ardha matsyendrasana 1)

SHAPE PREP
Come onto hands and knees.
Turn right foot in so that big toe points at left foot.
Step left foot forward, have a seat on inner edge of right foot—right hip to right heel, left hip to big toe mound (more doable: sit up on a block).
Place left foot on floor outside right knee—toes flush with knee (more doable: ankle flush with knee).
Lift right arm vertical, curve low back in, bring right shoulder/upper arm to outer left knee—bend elbow, point palm out.

SHAPE POSE
Look at front foot. Clasp inner edge of foot with right hand, place thumb between big toe and second toe; make fist with hand.
Swing left arm behind back, place back of hand against right rib cage—close fingers (more doable: keep hand on floor).
Look over front/back shoulder.

SAFETY PREP
Squeeze feet in.
Press front arm, leg together.
Press shoulder into knee, knee into shoulder.

SAFETY POSE
Press front hand, foot together.
Tone forearm, biceps, triceps of front arm.
Press back hand into rib cage—tone biceps, triceps.
Tone, turn abdomen to left.
Lift left shoulder up, back.

REFINEMENT POSE
Lift chest, stretch spine.
Breathe as deeply and evenly as possible.

Repeat on the second side.

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