Sit straight with your legs extended. Fold your legs into Padmasana or Sukhasana pose. Slowly push your back towards the floor. With the support of your arms, lift and place the top of your head on the floor. Straighten your arms, with your head supporting your arched back. Do not turn or over stretch your neck. Those with neck or back injuries should avoid this asana.
Step 1: Sit Straight with legs extended
Step 2: Fold legs into Padmasana (lotus) pose
Step 3: Slowly push your back towards the floor
Step 4: Lie down supine, breathe normally
Step 5: With the support of your arms, lift and place the top of your head on the floor
Step 6: Straighten your arms, with your head supporting your arched back
Releasing The Asana
- Release the asana by first releasing the fingers, thrusting the palms on the floor and using the support of the elbows, slowly release the neck and return the shoulders and head to the floor.
- Straighten the legs. Bring both legs together, returning to the supine position.
- Relax for a minute before starting the next asana.
Tips To Remember
- While taking and releasing the position, support the neck with the elbows or the hands.
- Try to rest the crown of the head on the ground. Hold the toes or if that is difficult place the hands on the thighs or ground.
- Do not turn or over stretch your neck.
- If Padmasana is not possible, do the pose in Sukhasana.
- If that is also not comfortable, practice with one leg straight and the other one bent and kept on opposite thigh/ knee.
- Do not raise the neck if not comfortable, and just keep your hands crossed above your head.
- Strengthens the back and neck
- Improves posture
- Relieves tension in neck and shoulders
- Clears sinuses and respiratory passages
- Helpful to correct menstrual cycle irregularities
- Stimulates the thyroid
- Opens up the chest
- Expands the lungs
Matsyasana should not be performed by:
- People suffering from high blood pressure, heart diseases, hernia or ulcers
- Women during menstruation and pregnancy
- People with neck or back injuries