Matsyasana is an intermediate level asana which stretches muscles of ribs, abdomen and hip region and strengthens neck and back region muscles.
Etymology of Matsyasana
The term Matsyasana comprises two Sanskrit words: ‘Matsya’ which means fish and ‘Asana’ which means posture. The posture has been known by this name as the position of the practitioner’s body resembles the posture of a fish.
Steps for performing Matsyasana
1. Lie down on the floor, with your feet joined, hands stretched and palms placed beside the body. The palms must face downward.
2. Move both your palms beneath the sitting bones. Move both elbows close to the body.
3. While maintaining the previous pose, bend your knees and cross the lower legs. Keep the upper part of your feet on the middle of the thighs, the position of feet must resemble that of Sukhasana. The knees and thighs must always remain touched to the floor.
4. Inhale deeply and raise the chest from the floor to a height so that the back portion of the head also gets lifted and the upper or crown part of the head rest on the floor. balance your whole weight on the elbows.
5. Gently put a little pressure on the shoulders.
6. Maintain this position for a few moments, while breathing at a normal pace.
7. To return back to the previous position, breathe out and start by raising the head and placing it on the floor, resting it on its rear region. Then, gently bring down your upper body and straighten your legs. Relax for a few moments by simply lying down on the floor.
Precautions for beginners/ practitioners
1. This posture must be practiced with an empty stomach, preferably in the early morning or evening yoga sessions.
2. Beginners or practitioners who experience some kind of stiffness in the neck, or experience pain in the neck are advised to raise their chest to a height in which they feel comfortable. Alternatively, a folded blanket can be used to support the head while performing Matsyasana in the first few sessions.
3. People who are suffering from abnormal blood pressure, migraine, insomnia or have any injury in the back are advised not to practice this asana.
4. People who want some high level of workout while performing Matsyasana can make two variations- either, they can keep their legs straight and toes pointing in the front, or keeping the feet approx. six inches above the ground while keeping the toes pointing out ahead.
Benefits of practicing Matsyasana
1. Helps in curing respiratory diseases, backaches due to wrong postures or due to prolonged sitting, fatigue and constipation.
2. Helps in toning parathyroid, Pineal and pituitary glands.
3. Stretches muscles of the back, hips and chest.
4. Massages different organs of the digestive and respiratory system.
5. Significantly helps in correcting body posture.