DO NOT PERFORM MATSYASANA! Instead, use two blocks and a blanket fanfolded lengthwise. Place one block at highest level at one end of mat. Place second block on lowest level approximately six inches away from first. Drape folded end of blanket just beyond edge of lower block and trailing edge of blanket over higher block. As you lie back over blocks, use your forearms and elbows against the florr to lift the upper back so you can line up the bottom edge of the lower block with the bottom edge of the scapulae and the occipital bone at the back of the skull with the higher block. Rest here with focus on breath for 10 - 25 breaths. Roll to side and come all the way to floor. Rest then inhale to come up to seated position. Segue to sukhasana.
Warm up with arm raises, head turns then segue to table position for cow/cat.
From table on the exhalation. Flow to cat on the inhalation.
From bitilasana on the inhalation. Flow between the two for 10 breaths. Return to table. On inhalation take left arm and right leg up and reach them away from the body. Hold for 5 breaths, then lower arm and cross right leg over the left, bringing the toe mounds to the floor. Hold here for 5 breaths, lifting back thigh toward ceiling and reaching through heel. Look over left shoulder at the foot. Inhale as you return leg to center and exhale as you lower it to floor. Inhale and repeat both asanas on opposite side for 5 more breaths each. Return to table. Place forearms on floor, elbows under shoulders. Pass one arm behind the other bringing shoulder and head to floor. If ok on neck, raise upper arm toward ceiling with palm facing same direction as face. Lift shoulder away from chin. Hold for 5 breaths. Return to start position on inhalation, then exhale as you twist to other side. hold 5 breaths, then repeat on each side for 5 more breaths each.
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