Matsyasna or Fish pose is an important asna in Yoga practice that provides many health benefits. Matsya means fish and asana means pose. Hence this asana is also known as Fish pose as well. Fish pose if done in water, allows body to float easily and quickly just like a fish. Hence this pose got its name as fish pose.
How to Do Matsyasana or Fish pose?
1) Start with lying flat on your back. Feet should be together and hands should be relaxed at the side of the body.
2) Now place then hands underneath the hips with palm facing downwards. Bring the elbows towards each other.
3) Breathe in and let the chest expand upside.
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4) Keeping chest elevated, lower the head towards ground in the backward direction and let the top of head touch the floor.5) With the head lightly touching the floor, press the elbows firmly to the ground, placing the whole upper body weight on the elbow and not on the head.
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6) Lift the chest up from in-between the shoulder blades. Press the thighs and legs towards the floor.
7) Be in the final posture for as long as you comfortably can, taking gentle long breaths in and out. Relax in the posture with every exhalation.
8) To come out of the pose, lift the head up, lower the chest and head to the floor. Bring the hands back to the sides of the body and relax with closed eye.
Benefits of the Matsyasana or Fish Pose
1) A good stretch for the chest and neck.
2) Relieves tension in the neck and shoulders.
3) Since it encourages deep breathing, it provides relief from respiratory disorders.
4) Tones the parathyroid, pituitary and pineal glands.
Contraindications of the Matsyasana or Fish Pose
1) Avoid fish posture in case you have low or high blood pressure.
2) Migraine and insomnia patients should also avoid Fish Pose.
3) People with serious lower-back or neck injuries are strongly recommended not to practice this pose.
Variation of Fish pose:
To bring more challenge into the pose, you can bend your knees in vajrasana. And then slowly move back with head resting on ground. Balancing your upper body weight on the elevated elbows.
Let your hands rest on the sole of the feet. Continue normal breathing. Be in the posture for the time you are comfortable.
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