How to Do Fish Pose (Matsyasana)

Introduction

Fish Pose, known in Sanskrit as Matsyasana, is a rejuvenating back-bending posture that opens the chest and throat. “Matsya” means fish, and “asana” means pose. This asana is part of the Hatha Yoga tradition and is mentioned in classical texts like the Hatha Yoga Pradipika. The pose is named after the fish-like arch the body creates when fully expressed. Historically, Fish Pose has been valued for its ability to counteract the effects of prolonged sitting and poor posture, as well as its potential to stimulate the throat chakra, associated with communication and self-expression.

How to Perform Fish Pose

1. Start by lying on your back with your legs extended and arms alongside your body, palms down.
2. Bend your elbows and place your forearms and palms flat on the mat beside your torso.
3. Press your forearms and elbows into the mat to lift your upper body.
4. Arch your back and lift your chest towards the ceiling.
5. Gently lower the crown of your head to the mat, but don’t put much weight on it.
6. If comfortable, straighten your arms and clasp your hands under your lower back.
7. Press your thighs and the tops of your feet into the mat.
8. Hold the pose for 5-10 breaths, focusing on deep, even breathing.
9. To release, unclasp your hands if they’re clasped, press your forearms into the mat, lift your head, and slowly lower your upper body to the mat.

Modifications and Variations

For Beginners:

• Keep your arms alongside your body if clasping them under your back is uncomfortable.
• Use a folded blanket or block under your head for support.
• Practice with bent knees if you feel strain in your lower back.

For More Challenge:

• Try the pose with your legs in Padmasana (Lotus Pose) if you have the flexibility.
• Extend your arms overhead, bringing your palms together above your head.

Variations:

• Supported Fish Pose: Use a bolster or rolled blanket under your spine for a gentler backbend.
• Variation with Block: Place a yoga block between your shoulder blades for a deeper chest opening.

Benefits

1. Opens and stretches the chest, throat, and abdomen
2. Improves posture by counteracting slouching
3. Strengthens the upper back muscles
4. Stimulates the thyroid and parathyroid glands
5. May help relieve respiratory issues like asthma
6. Aids digestion by massaging abdominal organs
7. Can help relieve tension in the neck and shoulders

Cautions

• Avoid this pose if you have a neck or back injury.
• Those with high or low blood pressure should practice with caution.
• If you have migraines or headaches, keep your head on the floor and use a cushion for support.
• Pregnant women should consult with their healthcare provider before practicing this pose.
• If you feel any pain or discomfort in your lower back, bend your knees or come out of the pose.
• Avoid turning your head in this pose to prevent neck strain.

Remember to enter and exit this pose slowly and mindfully. The backbend should feel comfortable and energizing, not strained or painful. Focus on creating space in your chest and throat rather than pushing for a deep backbend. Maintain steady, deep breathing throughout the pose, which can help enhance its benefits and keep you relaxed. If you’re new to backbends, it’s advisable to practice under the guidance of a qualified yoga instructor who can ensure proper alignment and offer personalized modifications if needed.