Fish Pose (Sanskrit: Matsyāsana / मत्स्यासन)
Fish Pose or Matsyasana (Matsyāsana) along with the Ear Pressure Pose are commonly practiced as counter-asanas after practicing Salamba Sarvangasana or the Shoulder Stand. The word ‘Matsya’ means fish in Sanskrit language and according to the yogic tradition, this asana is dedicated to the fish incarnation of Lord Vishnu, the supreme sustainer of the cosmos and all its entities. If this asana is carried out in a waterbody, we may start floating in the water like a fish.
Instruction for Doing the Fish Pose
- Start by sitting in Padmasana (Padmāsana) or the Lotus Position with your legs crossed. Place your right foot near the root of your left thigh and then similarly, place your left foot near the root of your right thigh, crossing above your right leg. Keep your spine comfortably erect.
- Now slowly lie down on the floor on your back while keeping your legs in the Padmasana position. Don’t lift your legs off the floor as you do so.
- With an exhalation, arch your back by lifting your neck and chest. Very gently place your head back so that the crown rests on the floor.
- Hold your crossed legs with both your hands and take your head a little further behind by deepening the arch of your back.
- Release your hands and take them back (behind your head, on the floor) by bending and holding your elbows with your hands. Rest your forearms on the floor.
- Hold this position for about 30 to 60 seconds, breathing a little more deeply than normal, and without any jerks.
- To release the pose, first, rest the back of your head on the floor and bring your back down on the floor. Lie flat on your back (legs still crossed). Inhale and come back to step 1’s position (Padmasana). Uncross your legs and relax.
- Repeat the pose, this time, your right leg above your left leg. Again, hold for 30 to 60 seconds and relax.
- If getting into step 4 and 5 are too advanced for you, do not lift your back off the floor to arch it. Instead, just lie flat on your back with your arms stretched over your head.
Benefits of Doing Matyasana
- This asana stimulates your neck, chest, shoulders, and spine, releasing tension off these areas and giving a rejuvenating stretch.
- Matsyasana helps you combat a number of respiratory disorders since it encourages you to breathe deeply.
- It gently stimulates your pituitary, parathyroid, and pineal gland.
- If you have mild back pain, practicing this asana could help soothe the strain.
- Fish Pose also helps you boost your digestive system. It can help you relieve bloating and constipation.
- You can also combat fatigue and restlessness with this asana.
- It is also recommended for relieving menstrual pain in females.
Precautions
- Do not practice this asana if you have high or low blood pressure or any other heart-related ailments.
- Avoid the pose if you have a headache, migraine, or insomnia.
- If you have a lower back, shoulder, or neck injury, then too, don’t practice this asana or consult an expert teacher before you attempt it.