Fish Pose - Matsyasana

It is said that if you perform the fish pose in water, you will be able to float like a fish.

Basically, Fish Pose is performed with the legs in "Padmasana", which is beyond the capacity of most beginning students, so beginners can do this pose with their knees bent, feet on the floor or with the legs straight pressed against the floor.

Benefits of Fish Pose

• Practicing this pose can build your neck and upper back muscles stronger.

• Matsyasana gives calmness to your mind, decreasing the level of anxiety, stress, depression, and fatigue.

• Stretches and tones your abdominal region. It also stretches the hip flexors.

• The fish pose gives relief in mild back pain. Corrects the issue related to stomach like constipation.

• It stretches and strengthens your chest, by which fish pose is best for respiratory problems.

• Lower down the pain during Menstrual in women.

Step-by-Step Instructions

Step 1

Lie on your back on the floor with your knees bent, feet on the floor. Inhale, lift your pelvis slightly off the floor, and slide your hands, palms down, below your buttocks. Then rest your buttocks on the backs of your hands (and don’t lift them off your hands as you perform this pose). Be sure to tuck your forearms and elbows up close to the sides of your torso.

Step 2

Inhale and press your forearms and elbows firmly against the floor. Next press your scapulas into your back and, with an inhale, lift your upper torso and head away from the floor. Then release your head back onto the floor. Depending on how high you arch your back and lift your chest, either the back of your head or its crown will rest on the floor. There should be a minimal amount of weight on your head to avoid crunching your neck.

Step 3

You can keep your knees bent or straighten your legs out onto the floor. If you do the latter, keep your thighs active, and press out through the heels.

Step 4

Stay for 15 to 30 seconds, breathing smoothly. With an exhalation lower your torso and head to the floor. Draw your thighs up into your belly and squeeze.

IMPORTANT

• If you have any recent head or neck injury, avoid doing “Matsyasana”. Use a folded blanket or towel under your head would be helpful for better performance. Don’t attempt Variations.

• If you’re not able to perform the simple version. Once you are used to it then go for the other variations.

• Don’t put whole body weight on your head and on your neck. If you feel some pain or strain pause the Asana. If necessary take a help from a friend for improvement.