SUPTA MATSYENDRASANA – RECLINING SPINAL TWIST
Lying on your back, prop up your knees and then let them fall over to the right side. You can stabilize your legs by holding the left thigh with your right hand.
But at the same time, stretch your left arm out to the left and gently roll your head to the left. Here too, you want both shoulders to relax into the ground as much as possible. And yes, breathe! Then repeat the pose on the other side.
MATSYASANA – FISH POSE
Lying on your back with your arms on the ground at your sides, slide your hands — palms down — under your rear end. As you slide them, start to press the whole lower arms into the ground while bending your elbows. The effect is to lift your upper body gently upward and open your chest.
You can hold your head up, if your throat and neck are uncomfortable, or gently let your head fall backward toward the ground. Take five to ten deep breaths and then carefully remove your hands from under you. Lie flat and enjoy the open sensation in your chest.