What Is Matsyasana Yoga (Fish Pose) & How To Do It? A Comprehensive Guide to Benefits, Steps, and Precautions

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What is Matsyasana Yoga (Fish Pose)?

Matsyasana (Fish Pose), is an asana that emphasizes flexibility and expanding the chest. It is an easy yoga stance for beginners that have several advantages for the practitioner. 

Because Matsyasana resembled a fish swimming in water, it was given the fish's name. It is derived from the Sanskrit terms "matsya" (fish) and "asana" (position or posture).

Things to Keep in Mind Before Practicing Matsyasana Yoga

  • Matsyasana should be done in the morning or evening, ideally on an empty stomach.

  • Before starting Matsyasana, it is imperative to warm up the body, especially the spine.

  • Practitioners who have spinal problems or injuries should adjust the pose or stay away from it completely.

  • Women should refrain from doing Matsyasana if they are pregnant or going through their menstrual cycle.

Matsyasana Yoga (Fish Pose) Video

How to do Matsyasana Yoga (Fish Pose) - Step by step process 

1. Lie on your back

2. Cross your legs in padmasana and relax the whole body

3. Now support your body with elbow, and crossed legs and uplift your chest

4. Let your crown of the head touching the floor.

5. Grip on both the big toes with fingers tightly.

6. Lift the thighs and knees off the floor and forcefully press the toes into the ground to deepen the stretch.

7. Hold this pose for five to ten slow, deep breaths. Then, slowly release your hold and return to the starting position.

Infographic of Matsyasana, the Fish Pose. The practitioner lies on the back, arching the chest upward and supporting the body with forearms. This heart-opening pose stretches the chest and throat, promoting relaxation and rejuvenation in the practice of yoga.

Benefits of Matsyasana Yoga (Fish Pose)

1. Relieves the tension in the shoulders and neck- By opening and stretching the chest, shoulders, and throat.

2. Breathing capacity increases. Maximises the oxygen intake

3. Abdominal organs are activated

4. Facilitates better digestion and eases constipation.

5. Menstrual pain is reduced

6. Anxiety, depression and stress all gets gone off

7. Give flexibility to the spine and better the posture

Which disease is cured by Matsyasana Yoga (Fish Pose)?

  • Asthama
  • Fatty liver or other liver disorders

Who should avoid Matsyasana?

  • If you have undergone any surgery in the past
  • If you are pregnant, especially until first trimester
  • If you have low or high blood pressure
  • If you have sleeplessness or migraine headaches.

Also Read: Ardha Matsyendrasana Yoga (Half Lord of the Fishes Pose): A Comprehensive Guide to Benefits, Techniques, and Precautions

The Anatomy of Matsyasana (Fish Pose):

The chest, shoulders, and throat are the main areas that Matsyasana addresses. It elongates the neck muscles, rib cage muscles, and chest-shoulder muscles. The spinae muscles, among other back muscles, are also worked and strengthened in this stance.

Advanced yoga poses after Matsyasana Yoga

After becoming used to Matsyasana, practitioners can progressively advance to increasingly difficult positions. Following Matsyasana, one can practice the following advanced poses:

1. Wheel Pose (Chakrasan)

2. Headstand (Sirsasana)

3. The camel Pose (Ustrasana)

4. The Bow Pose (Dhanurasana)

5. Bow Pose with an upward face, or Urdhva Dhanurasana

If you are a beginner in yoga and want to practice yoga on regular basis but don’t know how to start properly and the correct way to perform yoga asana, the yoga for beginner’s course is the perfect option for you.

You can join the 100 hour yoga teacher training course from one of the best yoga teacher training in rishikesh.  If you are interested in healing and meditation you can check out the amazing sound healing course in Rishikesh.

Frequently Asked Questions

No, you should not practice Matsyasana if you have undergone any neck injury. Rather you can consult a physiotherapist or senior yoga teacher. Also listen to your body, do not beer pain in any case.

For those who have asthma, Matsyasana may be helpful since it helps to widen the chest and enhance lung function.

Matsyasana is one of the best asana for relieving menstrual pain. Also you can perform locust pose, butterfly pose altogether for better result.

Ideally 30-60 seconds are sufficient for matsyasana however, for beginners hold the asana till your body is in calm.

Yes, if you are planning for the baby this asana is helpful but the moment you conceive stop this asana especially for first 3 months.

Matsyasana helps strengthen and extend the shoulders and back, which can aid with posture. To prevent strain or damage, it's crucial to perform it correctly and maintain good alignment.

When practicing Matsyasana, you should be mindful of your body's limitations, avoid overstretching or forcing the posture, and adjust the stance as necessary. It's wise to practice yoga under the supervision of a certified instructor at all times.

It is advisable to speak with a physician or a yoga instructor if you have a herniated disc before performing Matsyasana. They can offer advice on how to avoid aggravating the problem by making adjustments or switching up the positions.

Matsyasana stimulates and massages the stomach organs gently, which might aid with digestive problems. Additionally, by encouraging relaxation and lowering tension, it can aid in better digestion.

By widening the chest and lungs, matsyasana helps the respiratory system by facilitating deeper, more effective breathing. Additionally, it can aid raise oxygen intake and enhance lung capacity.

To change the intensity or target different parts of the body, there are versions of Matsyasana. Using blankets or blocks as props or changing the arm placements are a couple of the variants.

Matsyasana helps relieve back pain by strengthening and extending the back and spine muscles. It is crucial to practice the pose correctly and to refrain from overstretching or forcing it.

Since the heart chakra is connected to love, compassion, and openness, matsyasana is thought to have spiritual advantages. It can support the development of emotional equilibrium and inner serenity.

Sitting up straight and crossing one leg over the other with the foot flat on the floor is how to perform matsyasana when seated.

During Matsyasana, it is normal to have stress in the neck and shoulders, particularly if there is stiffness or tightness in those areas. To relieve tension, it's crucial to take deep breaths and to relax your muscles

Matsyasana softly compresses and stretches the neck region in order to stimulate the thyroid gland.

Yes, beginners can practice matsyasana.

Other postures that can be helpful for opening the chest in addition to Matsyasana are Bridge Pose (Setu Bandhasana), Camel Pose (Ustrasana), and Fish Pose (Matsyasana) etc.

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