Fish pose - Matsyasana for Vishuddha Chakra

Fish Pose, or Matsyasana in Sanskrit, is a yoga posture that stretches the chest, neck, and shoulders, while also opening the throat or Vishduddha chakra. It also sends the energy to the heart center. Here are the steps to practice Fish Pose:Begin by lying on your back with your legs extended and your arms resting alongside your body, palms facing down.Bring your hands underneath your hips with your palms facing down, and your elbows tucked in towards your sides.Press your elbows and forearms into the floor and lift your chest and head up towards the ceiling, arching your back.As you lift your chest, tilt your head back and allow the crown of your head to rest on the floor.Press the tops of your feet and your thighs into the floor and hold the pose for 5-10 deep breaths.To release the pose, lower your head and chest back down to the floor, and slide your hands out from underneath your hips.Straighten your arms and relax in Corpse Pose (Savasana) for a few breaths to allow your body to integrate the benefits of the pose.Some tips for practicing Fish Pose:If you have any neck or shoulder injuries, keep your head lifted and your neck in a neutral position.To deepen the stretch in your chest and shoulders, you can interlace your fingers behind your back and lift your arms up off the floor.Remember to breathe deeply and steadily throughout the pose, and release any tension in your body with each exhale.As with any yoga posture, listen to your body and modify or skip the pose if you experience any discomfort or pain.