Matsyasana (Fish Pose)
In Sanskrit “Matsya” is known as Fish. This asana is performed as follows;
Lie down on the floor with the back flat on the floor, with your body on the straight line, and legs placed together.
- Relax the arms by the sides with the palms facing the floor.
- Slide the right arm and the hand under the right side of the body, and left arm and hand under the left side. Palms resting on the floor below the buttocks, with the fingers pointing towards the feet.
- Breathe in and raise the head, shoulders, upper arms and body up the floor. Keep the buttocks and the legs on the floor.
- Push the front of the body forwards and up towards the ceiling opening and expanding the front of the chest.
- Breathe out push the elbows down into the floor, curve the body back and lower the top of the head onto the floor. Arching back and raising the front of the chest further up.
- Push the heels away from the body stretching them out.
- For more of an advanced version release the arms and hands from the below the body and bring hands folded in Namaste or the prayer position at the front of the chest.
- Hold this posture for a while arching the back and breathe normally.
- Bring arms down by the sides. Breathe out push the palms down on the floor, taking care that you not stretch or strain the neck. Relax the back on the floor lowering the top to the bottom of the spine.
- Relax the arms by the sides, palms facing towards the ceiling. Now relax the whole of the back of the body on the floor.
The benefits from this asana are:
- This asana stimulates the thyroid and para-thyroid glands.
- Eases the upper body congestions.
- Tones up the heart muscles.
- Opens and expands the chest.
- Helps in various respiratory problems.
- Eases the tensions in the neck.
The precautionary measures that must be followed while performing this asana are:
- Have a cautious approach if you are suffering from back problems.
- Also care must be taken if you are suffering from neck or shoulder problems.