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Matsyasana
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Matsyasana

Yoga Practice Name

Matsyasana

English Name

Fish Pose

Description and Steps

Description:

Matsyasana, or Fish Pose, is a backbend that stretches the chest, throat, and hip flexors while strengthening the muscles of the back. It is often practiced as a counter-pose to forward bends, opening the heart and throat area.

Steps of Practice:

  1. Start Position: Begin by sitting in Padmasana (Lotus Pose) or Sukhasana (Easy Pose) with your legs crossed and hands resting on your knees, or you can sit on your mat with your legs extended out in front of you.
  2. Preparation: Place your hands beneath your thighs with your elbows pointing outward, palms flat on the floor. Ensure that your spine is straight and your chest is lifted.
  3. Lifting the Chest: Inhale deeply. On an exhale, gently lean back onto your elbows and lift your chest upward, arching your back as you begin to lower your back to the floor. Keep your arms active by pressing the elbows down.
  4. Head Position: Slowly lower the back of your head to the floor. Ensure the crown of your head is lightly resting on the mat while your chest stays open. Be careful not to apply pressure to your neck; the head should merely rest on the floor.
  5. Leg Position: Keep your legs engaged and extended, but do not allow your feet to touch the floor. If you are in Padmasana, you may keep your legs in the Lotus position. If you are doing the pose with your legs extended, keep them straight and together.
  6. Final Pose: Your chest should be open, and the weight of your body should rest on the crown of your head and elbows. Hold the position for 15-30 seconds, breathing deeply and steadily.
  7. Release: To exit the pose, gently lift your head off the floor and slowly return to a seated position. If necessary, straighten your spine and legs.
General Benefits
  • Stretches and opens the chest, throat, and hip flexors.
  • Improves posture and strengthens the upper back.
  • Increases flexibility in the spine.
  • Stimulates the respiratory system and improves breathing.
  • Relieves tension in the neck and shoulders.
  • Helps to reduce stress and anxiety.
Cautions-Limitations-Contraindications
  1. Neck Injuries: Avoid resting the head on the floor if you have neck pain. Support the neck with a cushion.
  2. Back Issues: Caution for those with back pain, hernias, or sciatica. Consult a healthcare provider if needed.
  3. Hip Problems: Avoid Padmasana if you have hip injuries; keep legs extended or in Sukhasana.
  4. Knee Pain: Avoid Padmasana if you have knee pain; keep legs straight.
  5. Pregnancy: Avoid this pose during pregnancy, especially later stages.
  6. Heart Conditions: Avoid or modify if you have heart issues.
  7. High Blood Pressure: Avoid deep backbends if you have high blood pressure.
  8. Eye Issues: Avoid if you have glaucoma or eye conditions.
  9. Asthma: Be cautious if you have asthma or breathing difficulties.

Modifications:

  • Place a cushion under the hips or back for extra support.
  • Keep legs extended instead of in Padmasana if more comfortable.
Complimentary Practice
  • Savasana (Corpse Pose): To relax the body and integrate the benefits of the backbend, Savasana is an ideal complementary practice.
  • Viparita Karani (Legs-Up-The-Wall Pose): This restorative pose helps relieve the pressure from the lower back after practicing a backbend like Matsyasana.
  • Balasana (Child’s Pose): A gentle counterpose to Matsyasana, this helps release any tension in the back and hips after a backbend.
  • Bhujangasana (Cobra Pose): A more gentle backbend that warms up the spine before attempting Matsyasana.
  • Setu Bandhasana (Bridge Pose): A mild backbend that complements Matsyasana by stretching the chest and spine in a similar manner.
  • Supta Baddha Konasana (Reclining Bound Angle Pose): Helps release the hips and opens the chest, balancing the effects of a backbend.
  • Uttanasana (Standing Forward Bend): Counteracts the backbend by stretching the hamstrings and releasing tension in the back.
  • Adho Mukha Svanasana (Downward-Facing Dog): Strengthens and stretches the back, shoulders, and legs, complementing the backbend action of Matsyasana.
Similar Practices

1.Setu Bandhasana, 2.Bhujangasana, 3.Ustrasana, 4.Dhanurasana, 5.Supta Baddha Konasana, 6.Salamba Sirsasana

Practice Keynotes
  • Engagement of the Chest and Heart: Actively lift the chest and open the heart. This helps to create a deep arch in the back, ensuring a full stretch of the spine and chest.
  • Neck Position: Keep the neck relaxed and supported with the crown of the head lightly touching the floor. Ensure there is no strain or compression in the neck.
  • Legs Firm on the Floor: Keep the legs extended and engaged, either straight or with a slight bend, but avoid any tension in the legs. The feet should be together, or slightly apart for comfort.
  • Breathe Deeply: Focus on deep breathing, expanding the lungs as you lift the chest, and exhaling fully. Breathe into the chest and ribs to maximize the stretch.
  • Even Weight Distribution: Ensure the weight is evenly distributed on the forearms and the crown of the head. Avoid collapsing into the lower back, as this could strain the spine.
  • Support the Elbows: Press the elbows into the floor to lift the chest higher. Engage the muscles of the upper back to avoid straining the neck or spine.
  • Mindful Extension: Be mindful of the extension in the back and neck, making sure the backbend doesn’t cause discomfort. Only go as deep as you can maintain comfort and alignment.
  • Proper Alignment: Keep your spine elongated and avoid curving excessively in the lower back. Engage the abdominal muscles to support the lumbar region and protect the spine.
  • Transition to the Pose: Start by lying on your back with the legs extended, then gently lift your chest while pressing your forearms into the floor to support the lift.
Yoga Asana Type
Practice Level
Hatha Yoga Sutra

GS: 2.21 / HYP: 1.27

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