Matsyasana (Fish Pose)
The name comes from the Sanskrit words matsya (मत्स्य) meaning “fish”and asana (आसन) meaning “posture” or “seat” purpose of this pose to ease tension and improve spinal flexibility.
Practice of Matsyasana
ON YOUR BACK
Assume the Corpse Pose and, when you are ready, begin to come into the fish. Stay flat on your back, and bring your feet together. With your arms straight by your sides, lay your palms on the floor, then tuck your hands in underneath your buttocks. Starting Pose: Prepare yourself for this asana by relaxing in the Corpse Pose for as long as you need.
Having arched your spine, tilt your head so that your crown rests on the ground. Hold for 30 seconds. To come out of the Fish, slide your head back and then lower your chest. To finish, relax by lying in the Corpse. Chest Lift: Press your elbows down on the floor, inhale, and arch your chest upward as far as you can.
Try this variation if you are flexible enough. In the Easy Pose, clasp your toes. Lie back, arch up, and rest your buttocks on your heels. Lay the top of your head on the floor.
- Knees Bent – Sit cross-legged, then put your arms down behind your knees and catch hold of your toes.
- Fish in Lotus – This pose is an advanced variation on the ordinary Fish. It is similar to the Easy Pose variation shown above, except that it begins with the Lotus. Practitioners of yoga use this variation for staying afloat in water. The Fish in Lotus pose should not be attempted by beginners, or even by more experienced yoga students, until the full Lotus position can be held comfortably for a long period of time.
Benefits of MATSYASANA
- Helps in relieving the stiffness from neck and shoulders and also in correcting rounded shoulders.
- Stretches and strengthens the muscles of upper part of the body that includes neck, shoulders, back, and chest.
- Opens the lungs and chest, enhances deep breathing.
- Helps to maintain emotional and stress levels.
- Relieves asthma and also respiratory problems.
- Ensures an increased supply of blood to the cervical and thoracic regions of the back.
Cautions for MATSYASANA
- Sometimes doing this pose may cause strains in the neck.
- To avoid any discomfort, slightly lower your chest towards the floor, or use a folded blanket as support under the back of your head.
- Persons with severe lower back or neck problems should avoid this asana.
- One should not perform this pose with high/low blood pressure and migraine.