<!--?xml version="1.0" encoding="utf-8"?--><html xmlns="http://www.w3.org/1999/xhtml" xmlns:epub="http://www.idpf.org/2007/ops"> <head> <meta charset="utf-8"/> <title>Yoga: Your Home Practice Companion</title> <link href="../Styles/stylesheet.css" rel="stylesheet" type="text/css"/> <meta content="urn:uuid:8eb24d12-18de-403d-966c-8fdc81962807" name="Adept.expected.resource"/> </head> <body> <div id="P094-095_Fish"> <h3 class="subsection_head" id="yoga1743">Fish <span class="level_head">Variations</span></h3> <p class="subsection_head_intro_text" id="yoga1744">Cross-Legged Fish adds a deep thigh stretch, while Lotus Fish gives you a stable base, allowing you to intensify the backward bend. End each pose with the <a href="../Text/P092-093_Fish.xhtml#yoga1740">Neck Stretch</a>.</p> <div class="container" id="yoga1745"> <div class="portrait_large" id="yoga1746"><img alt="image" id="yoga1747" src="../Images/pg94.jpg"/> <div class="caption_head_type3" id="yoga1748">Cross-Legged Fish <span class="level_head2">Intermediate</span></div> <div class="caption_text" id="yoga1749"><span class="drop">1</span> Lie on your back, cross your legs, and catch hold of your feet. Keep your head on the mat.</div> </div> </div> <div class="container" id="yoga1750"> <div class="portrait_large" id="yoga1751"><img alt="image" id="yoga1752" src="../Images/pg94_1.jpg"/> <div class="caption_text" id="yoga1753"><span class="drop">2</span> Keeping hold of your feet, slowly lower your knees toward the floor as far as possible by extending your thighs.</div> </div> </div> <div class="container" id="yoga1754"> <div class="landscape_large" id="yoga1755"><img alt="image" id="yoga1756" src="../Images/pg94_2.jpg"/> <div class="caption_text" id="yoga1757"><span class="drop">3</span> On an inhalation, firmly push on your elbows and move your hips up and forward, bringing your knees as close to the floor as possible. On another inhalation, lift your chest and bring the top of your head to the floor. Hold for up to 1 minute, then inhale, push your chest higher, and extend your neck. On an exhalation, lower your back to the floor and uncross your legs. Do the <a href="../Text/P092-093_Fish.xhtml#yoga1740">Neck Stretch</a>, then relax for 1–2 minutes in <a href="../Text/P046-047_InitialRelaxation.xhtml#yoga944">Corpse Pose</a>. Next time you practice this pose, cross your legs the opposite way.</div> </div> </div> <div class="pagebreak_after" id="yoga1758"/> <p class="start_with" id="yoga1759">Start with</p> <div class="table" id="yoga1760"> <div class="row" id="yoga1761"> <div class="column4" id="yoga1762"><div class="table_xxsmall" id="yoga1763"><a href="../Text/P114-115_Lotus.xhtml#yoga2063"><img alt="image" id="yoga1764" src="../Images/pg95.jpg"/></a></div> </div> <div class="column4" id="yoga1765"> </div> <div class="column4" id="yoga1766"> </div> <div class="column4" id="yoga1767"> </div> </div> </div> <div class="container" id="yoga1768"> <div class="landscape_large" id="yoga1769"><img alt="image" id="yoga1770" src="../Images/pg95_1.jpg"/> <div class="caption_head_type3" id="yoga1771">Lotus Fish <span class="level_head2">Advanced</span></div> <div class="caption_text" id="yoga1772"><span class="drop">2</span> Starting from Lotus final position, slowly lie back on the mat. Place your elbows close to your body and try to catch hold of your toes. Alternatively, place your hands on top of your hips.</div> </div> </div> <div class="container" id="yoga1773"> <div class="landscape_large" id="yoga1774"><img alt="image" id="yoga1775" src="../Images/pg95_2.jpg"/> On an inhalation, bend your elbows and push your chest up. Slowly extend your neck until the top of your head is touching the floor. Hold for up to 1 minute, then inhale, push your chest higher, and extend your neck. On an exhalation, lower your back to the floor and uncross your legs. Next time you practice this pose, position your legs in Lotus in the opposite order.</div> <div class="caption_text" id="yoga1776"><span class="drop">3</span> On an inhalation, bend your elbows and push your chest up. Slowly extend your neck until the top of your head is touching the floor. Hold for up to 1 minute, then inhale, push your chest higher, and extend your neck. On an exhalation, lower your back to the floor and uncross your legs. Do the <a href="../Text/P092-093_Fish.xhtml#yoga1740">Neck Stretch</a>, then relax for 1–2 minutes in <a href="../Text/P046-047_InitialRelaxation.xhtml#yoga944">Corpse Pose</a>. Next time you practice this pose, position your legs in Lotus in the opposite order.</div> </div> </div> </body> </html>