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Matsyasana (Fish Pose): How To Do It Right?

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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.

Steps

Step 1: Sit Straight with legs extended

Matsyasana_01

Step 2: Fold legs into Padmasana (lotus) pose

Matsyasana_02

Step 3: Slowly push your back towards the floor

Matsyasana_03

Step 4: Lie down supine, breathe normally

Matsyasana_04

Step 5: With the support of your arms, lift and place the top of your head on the floor

Matsyasana_05

Step 6: Straighten your arms, with your head supporting your arched back

Matsyasana_06

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.

Intermediate Position

  • 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.

Benefits

  • 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

Contraindications

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
Swati Chitalia

Swati Chitalia has been counselling on holistic yoga for the past 17 years. She is a certified Yoga teacher from The Yoga Institute, Mumbai, the oldest organized yoga center in the world. She holds top honours in Yoga Philosophy discipline from Mumbai University. Swati enjoys embroidery, travel and cooking healthy and tasty food.

Swati Chitalia

Swati Chitalia has been counselling on holistic yoga for the past 17 years. She is a certified Yoga teacher from The Yoga Institute, Mumbai, the oldest organized yoga center in the world. She holds top honours in Yoga Philosophy discipline from Mumbai University. Swati enjoys embroidery, travel and cooking healthy and tasty food.

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