The Fish Pose (Matsyasana)

• Lie flat on the mat with arms resting on the floor by the sides.
• Arch the back with the lower arms and bring the top or the head to rest on the mat.
• The weight of body rests on the floor.
• Place both palms under the thighs.
• Hold for 20 deep breaths.

• To release the pose straighten the head, bring the knees to the chest, rotate the knees with your hands and give the lower back a nice massage,drop the feet down, close the eyes and exhale through the nose for a nice feeling.

Benefits

As a counter posture, it insures the complete effectiveness of the Shoulderstand and Plough by balancing their action.

The stretching of the abdomen together with internal massage brought on by the deep breathing,likewise tones up the viscera in the abdominal cavity; the Liver and Spleen being among the beneficiaries.

Matsyasana remodels the Chest and straitens the Back which has its effect on the psychological makeup.

If carried out with the legs crossed or in the Lotus Posture it slows down the circulation by diverting blood  to the base of the stomach. Men benefit most from this effect on the gonads.It therefore is a posture with particularly reviving qualities.

The Hare Pose (Shashankasana)

• Sit on your knees whilst slowly inhaling, raise the arms above the head synchronising the movement of arms and breath. Keep the arms shoulder wide apart.
• Exhale slowly and bend the trunk forward, bringing the chest to rest on the thighs and forehead  on the floor in front of the knees.
• The arms remain outstretched in front of the body and the elbows on the floor.
• Breathe normally holding the posture for 20 seconds.
• Inhaling,while returning slowly to the upright position.

Benefits

This posture is very affective for toning pelvic muscles,relaxing the sciatic nerves and regulating the adrenal glands.

This also helps to relieve constipation, sciatica and anger. It also effective for preventing an underdeveloped pelvis, and is beneficial to sexual disorders in general.

It is also for a perfect counter pose for the Bow, the Camel Pose, the Cobra and the Locust.Its also very usefull for the forward bend counterpose.