Matsyasana (fish pose) is a part of the Padmasana group of asanas mentioned in the book “Asana Pranayama Mudra Bandha” by Swami Satyananda Saraswati. It focuses on clearing physical, emotional and mental blocks, help awaken the energy centres ofthe body and induce tranquillity. In this article, we will easily and comprehensively learn how to do Matsyasana - Fish Pose In Yoga, breathing pattern while doing this yoga pose, benefits of Matsyasana - Fish Pose In Yoga, its various variations, precautions, and notes for practitioners.
How to do Matsyasana – Fish Pose In Yoga
- Sit in padmasana and relax the whole body.
- Carefully bend backward, supporting the body with the arms and elbows. Lift the chest slightly, take the head back and lower the crown of the head to the floor.
- Hold the big toes and rest the elbows on the floor. Adjust the position of the head so that the maximum arch of the back is attained.
- Relax the arms and the whole body, allowing the head, buttocks and legs to support the weight of the body. Close the eyes and breathe slowly and deeply.
- Return to the starting position, reversing the order of movements.
- Repeat the asana, with the legs crossed the other way.
Breathing pattern while doing Matsyasana – Fish Pose In Yoga
- Breathe deeply and slowly in the final position.
Sequence
- Halasana or sarvangasana are the ideal counter poses as they stretch the neck in the opposite direction, releasing any muscular tension.
Benefits of doing Matsyasana – Fish Pose In Yoga
- This asana stretches the intestines and abdominal organs and is useful for all abdominal ailments.
- To remove constipation, drink 3 glasses of water and then perform this asana. It also relieves inflamed and bleeding piles.
- This practice is very good for asthma and bronchitis as it encourages deep respiration.
- It recirculates stagnant blood in the back, alleviating backache. It regulates the function of the thyroid gland and stimulates the thymus gland, boosting the immune system.
- The pelvic region is given a good stretch and the pressure of the feet on the thighs greatly reduces blood circulation in the legs, diverting it to the pelvic organs. Youthfulness and vitality are increased.
Precautions while doing Matsyasana – Fish Pose In Yoga
- People who suffer from heart disease, peptic ulcers, hernia, back conditions or any serious illness should not practise this asana.
- Pregnant women should also not attempt it.
Practice note
- It is important that the body is slowly lowered into and raised from the final position by using the elbows as a support. The movement should be performed with control and care as it is very easy to injure the spine.
- The way offolding the legs in matsyasana resembles the tail of afish, while the rest ofthe body represents its body and head.
Variation I of Matsyasana – Fish Pose In Yoga
- This variation follows the basic technique except for the position of the hands.
- Interlock the fingers of both hands. Place the hands behind the head and rest the back of the head in the open palms.
Variation 2 of Matsyasana – Fish Pose In Yoga
- Sit with the legs stretched forward.
- Fold one leg, placing the foot on the opposite thigh as in ardha padmasana, the half lotus pose.
- Keep the other leg straight in front of the body.
- Slowly bend backward, using the elbows for support, and lower the crown of the head to the floor.
- Hold the foot of the bent leg with both hands. Accentuatethearchofthebackasmuchaspossiblewithout straining.
- Relax the whole body and close the eyes.
- Remain in the final position for a comfortable length of time and then return to the starting position.
- Repeat the same pose with the other leg folded.
- As an alternative, rest the back of the head on the floor instead of the top of the head.
Variation 3 of Matsyasana – Fish Pose In Yoga
- Stretch both legs straight in front of the body.
- Lean backward, using the arms for support, and rest the top of the head on the floor.
- Arch the back and place both palms on the thighs or let them rest on the floor. As an alternative, this can be done from the lying position.
- Return to the starting position after some time in the final position.
Padmasana Group of Asana Series
Matsyasana - Fish Pose In Yoga is a part of the Padmasana group of asanas. The Padmasana group of asanas is a part of the intermediate yoga poses series. The following yoga poses are a part of this series
- Yogamudrasana – Psychic Union Pose In Yoga
- Matsyasana – Fish Pose In Yoga
- Gupta Padmasana – Hidden Lotus Pose In Yoga
- Baddha Padmasana – Locked Lotus Pose In Yoga
- Lolasana – Swinging Pose In Yoga
- Kukkutasana – Cockerel Pose In Yoga
- Garbhasana – Womb Pose In Yoga
- Tolangulasana – Weighing Scale Pose In Yoga
Padmasana is traditionally regarded as one of the best postures for pranayama and pratyahara as it allows the body to be held completely steady for long periods of time.
In case you are a beginner in yoga, you should explore the beginner group of yoga poses. These include Pawanmuktasana series, relaxation postures in yoga, meditation postures in yoga, vajrasana group of asanas, standing asanas, Surya Namaskara (Sun salutation), and Chandra Namaskara (moon salutation).
We hope that through this article you were able to understand how to do the Matsyasana - Fish Pose In Yoga easily, its benefits, and precautions.
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