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Fish pose (Matsyasana) steps, benefits and precautions

The fish pose or matsyasana is a back bending yoga asanas in modern yogic practice. It is used to improve the flexibility of your spine and is extremely helpful In improving the strength of your chest, shoulder, back and abdominal muscles. 

Fish pose steps, benefits and precautions

 Meaning of Matsyasana

 The Sanskrit name of the fish pose is derived from two Sanskrit words.

  • ‘Matsya’ meaning fish
  • ‘Asana’ meaning pose
Fish pose (Matsyasana) steps, benefits and precautions

How to do the fish pose?

Here is a step by step guide on how to do the fish pose or matsyasana.

 Step one

 To get into the starting pose for matsyasana you need to lie down on the yoga mat on your back. Your feet should be together and your body should be completely relaxed.

 Keep your hands on the side of your body in this position.

 Step two

 Put your hands below your hips in such a manner that both your palms are facing downwards and touching the yoga mat. Now bring both your elbows closer towards your body . 

Step three

Take a deep breath and  lift your chest and your head upwards during inhalation. In this position your lower arm will be flat on the floor while your upper arm will be perpendicular to the yoga mat.

Keep your chest completely expanded and lower your head backward in such a manner that it is hanging towards the ground.

In this position your shoulders will be rolled back in such a manner that your shoulder blades are placed firmly against your back. You should feel a stretch in your bank in this final position for the step.

Step four

Lower the top of your head in the backward direction towards the yoga mat till it gently touches the mat or the floor. Take care not to overstrain your neck while trying to get into this position.

In this position your elbows will be pressed firmly into the ground and your head will be touching the floor gently without any weight on it. Keep looking straight while you are in this position.

In this step it is very important to keep your legs, thighs, arms and back engaged in such a manner that there is no weight on your head when it is touching the floor or yoga mat. You should not practice this pose if you are feeling any strain in your neck while getting into this position.

Step five

Hold the pose for 15 to 20 breaths. Keep breathing gently without straining yourself too much.

To release the pose press firmly on the ground with your forearms so that there is no pressure on your neck and head. With the support of your arms take top part of your body of the mat.

Now lie down straight on your back slowly while supporting your body with your hands.

Benefits of the fish pose

  1. The fish pose provides a very good stretch to the front portion of your body including your chest and abdominal muscles. It also strengthens your neck and back muscles.
  2.  Matsyasana also helps in improving the function of endocrine glands like thyroid and pituitary glands.
  3.  With regular practice of this yogasana, there is a considerable improvement in in the functioning of your digestive system. It helps in getting sustained relief from nagging issues like constipation.
  4. By providing proper stretching to the complete upper body it relaxes the practitioner’s mind and body like.
  5.  The fish pose is also extremely useful for people who suffer from respiratory issues. It helps in deeper breathing by expanding your chest while practicing the yoga asana.
  6.  If you are someone who suffers from issues like headache, anxiety or fatigue, regular practice of matsyasana can help in getting sustain relief.

Precautions and contraindications

  1. Anyone who suffers from issues like low or high blood pressure should not practice the fish pose.
  2. If you have a back or a neck injury you should avoid this asana completely as it puts a lot of pressure on the body parts.
  3.  If you suffer from problems live Insomnia or migraine, it’s better to avoid matsyasana.

Related yoga poses to the fish pose

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