What Is Fish Pose - (Matsyasana)

The Fish Pose has an interesting story behind it. Matsyasana literally means Fish, in Sanskrit. According to Hindu mythology the fish happened to be an incarnation of the Hindu god Vishnu. The Lord, it is said, took on this form and saved mankind from the Great Flood. This posture is a counter pose to the Shoulder stand. It should, therefore, always be done later. The neck and upper spine are stretched in the Shoulder stand, the Plough or Bridge pose. Now you squeeze the muscles of the back as you arch backward. Ideally, this pose should be held for at least half the length of time spent doing the Shoulder stand so that you can balance the stretch.

Traditionally, the Fish Pose has always been done with legs folded in the Lotus Pose (Padmasana). But as most beginners find it difficult to do the Lotus Pose you can work either with the knees bent, or with your legs outstretched.

1.  To begin, lie down supine on your mat and take a few deep breaths. Now, bend your knees, keep your feet flat on the floor and, with a deep inhalation raise your pelvis a little then slide your hands beneath your buttocks. Your palms should be facing downward. Rest your buttocks on your hands and push your elbows and forearms under your back. Make sure not to raise your buttocks from your hands while doing this pose.

2.  With a deep inhalation, press your hands and elbows strongly into your mat and hoist your trunk and head up from the Mat. Slowly turn your head backwards and let the crown of your head rest on the Mat.

3.  Place a minimal amount of weight on your head to avoid putting pressure on your neck.

4.  Your knees can either be folded in the Lotus pose, be bent, or you may straighten out your legs, toes pointing forward.

5.  Hold the pose for 15 – 30 seconds, breathing normally.

To come out of the pose, exhale and lower your trunk and head to your Mat. If your legs were folded in the Lotus Pose, straighten out and relax on your back.

Benefits Of Fish Pose (Matsyasana)

• The Fish Pose is very good for stretching the muscles of the abdomen, back, neck and legs, if legs are stretched

• It also stimulates and stretches the abdominal and throat muscles

• Fish Pose strengthens your upper back and neck as well as helps improve posture through the deep stretch

Contraindications:

• Fish Pose is best avoided by those suffering from high or low blood pressure, insomnia, serious neck or lower-back injury and migraine