What is matsyasana (fish pose)?
Matsyasana is a mandatory asana that is performed after halasana and sarvangasana to reverse the spinal pressure on the neck. Matsyasana or the fish pose is an advanced asana and must be learned under the guidance of an expert.
How does one perform matsyasana yoga pose? (should be learned under supervision)
- Sthithi (starting) position: First, sit in padmasana.
- Second, using your elbows as support, slowly fall backwards on your back until you are completely on the ground.
- Third, take both your hands rearward and place them under the shoulder.
- Then, using your hands, lift your shoulders off the ground while bending your head backwards towards the body, till the neck stretches completely and the body balances on the top of the head.
- Slowly, release the load on your hands and transfer the weight of the torso onto the head. Ensure that the body is in balance, and there is no strain on the head or neck.
- Now, take your hands forward to grip the toes. Importantly, pull on the toes so that the legs, back, and neck are in tension. This is a reverse neck lock or matsya-banda.
- Maintain position for around 10 seconds. Remember to maintain shallow breathing.
- Next, release your hands and bring them to either side. Slowly, straighten your legs, stretch your body, and relax.
- The yoga drishti (gaze) recommended is urdhva-drishti (open sky gaze).
What are the benefits of matsyasana ?
- Firstly, the reverse neck lock in matsyasana reverses and compensates for the pressure created by the neck lock during sarvangasana and halasana. Therefore, halasana should always be followed by sarvangasana and finally by matsyasana as a part of the yoga routine.
- Importantly, this exercise is good for toning the neck, shoulder muscles, upper, middle, and lower back. Additionally, this exercise stretches the chest and abdominal muscles, thereby toning them.
- Also, matsyasana increases blood supply to the brain stem, and the movement increases its suppleness. The complex and sensitive muscles of the neck and head feel rejuvenated with this exercise.
- Lastly, this asana is good for stabilising irregularities in periods for women.
What are the possible contraindications for the fish pose?
- Firstly, if you have any form of backache, do not attempt this asana without expert supervision and support.
- Importantly, people with neck ailments like cervical spondylitis should not try the matsyasana.
- Also, those with cardiac problems such as high blood pressure should start this exercise only after getting proficiency in other asana, and that too, increase the intensity of practice gradually, under the guidance of a doctor.
- Additionally, do not perform this asana if you have cervical spondylosis, hernia, or arthritis.
- Finally, people with kidney ailments, hernia, etc., should avoid this asana.
- Lastly, this asana should not be practiced during menstruation and pregnancy.
Some noteworthy points on matsyasana :
Internal Links: Dharma (conditioning), Stress and Situational Awareness, Prana, Asana sequence, Asana schedule, Asana Focus or gazing, Pranayama, Hatha Yoga Pradeepika
External Links: Prana, Chakra, Pancha Tattva, Pancha Prana, Pancha Kosha, Nadi,
- Importantly, the pulling of the feet increases the lumbar arch and rejuvenates the spine as well as the sympathetic and para-sympathetic nervous system.
- The pulling of the feet also increases the flexibility of the knees and improves the ability to perform padmasana.
- However, be very careful when increasing pressure on the neck muscles. In fact, a jerk or an improperly balanced pull could easily result in muscle or ligament damage in the neck, and this can be very painful.