yoga fish pose
At the end of a yoga class, after the inverted asanas, the teacher usually asks to perform this particular exercise – the fish pose. Matsyasana really resembles a fish in its shape and comes from the word matsya (fish) from Sanskrit

In this article, we will analyze where this pose came from, why it is performed, what are the benefits of matsiasana and how to perform it correctly. And also how not to harm yourself by performing the fish pose and to whom it is contraindicated.

Matsyasana is a pose in yoga quite ancient, mentions of it were in the 17th century in the main Sanskrit text of hatha yoga. It has reached our time having changed slightly in terms of execution technique, but without losing its usefulness. Both teachers of hatha yoga and physical education yoga, aimed at improving the body, include it in their program.

Text It is performed as a compensation after inverted asanas, stretching the thoracic spine, improving blood flow in the lungs and thoracic region and relaxing the intestines – after all, in inverted asanas, excessive pressure is placed on it.

There are several variations of this asana. In the usual practice of hatha yoga, a simple matsyasana is used – this is when you do an asana with straight legs, lying on a mat, only slightly arching the chest. In a complex version, which is already preferred by professional fighters of the yogic front, the legs fold into padmasana (lotus position), and the hands do ananyali mudra (namaste greeting) in front of the chest.

The benefits of exercise

If we are talking about matsyasana, then the benefits of this asana can be classified into several categories.

First one of them is the improvement of bowel function. By doing this asana, you stretch the abdominal cavity, exercising the intestines and making them more elastic. Indian yogis believed that it was this asana that could relieve hemorrhoids.

The second – This is an improvement in the functioning of the bronchi and lungs. This asana promotes a comfortable full filling of the lungs with air, relieves coughing fits and helps to stabilize breathing and calm down. And when the lungs can breathe with the whole chest and the brain will get more oxygen. And that means the head works better!

The third – reduction of pain in the back and cervical spine. By performing the fish pose, you stretch your spine comfortably and without trauma, helping it relieve excess pressure.

И fourth, a very important benefit is the improvement of the thyroid gland. Thanks to the full work of this gland, our body rejuvenates, more energy appears and mood improves. Start doing fish pose every day and feel the effects!

“When performing a simplified version of the asana, the asana opens the thoracic spine, stimulates the work of the respiratory and immune systems, activates the work of the brain, thyroid and parathyroid glands. When performing more complex variants of the asana, the muscles of the legs, arms and abdomen are also involved in the work. Maria Krylova, yoga instructor.

Exercise harm

When there is a benefit, there are contraindications. it cannot be said that there is any harm from the yoga posture, unless you overdo it by folding your legs abruptly into the lotus position. Or you will start to turn your head during the exercise and injure your cervical vertebrae (and this, of course, is possible if you do not follow the safety precautions!)

If we talk about contraindications, then it can not be done:

  • if you have recently eaten a heavy meal, the asana can cause nausea
  • if there are problems with the vestibular apparatus, it can cause dizziness
  • with hyperfunction of the thyroid gland, so as not to stimulate it once again
  • if you have a herniated disc in the thoracic and cervical region
  • if you have high or low blood pressure, you will simply feel uncomfortable doing it. With high pressure, nosebleeds can bleed, it’s better to take care of yourself.
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In any case, if you feel discomfort and dizziness while performing the fish pose, it is better to stop doing the asana, your body will tell you if something does not suit you.

“Matsyasana is not recommended for hyperfunction of the thyroid gland, injuries of the neck and lower back” – Maria Krylova, yoga instructor.

Safety precautions when performing the fish pose:

  • feel your body, do not make sudden movements during the pose, do not try to fold your legs into padmasana, if it is not yet available to you in the usual position, take care of your knees. If you do a simple pose with legs outstretched, the effectiveness will not be worse.
  • do not turn your head during the asana.
  • after completing the fish pose, first lower the chest to the mat, and then change position or rise, this will save yourself from unnecessary injuries and sprains.

Fish Pose Technique

How to perform the exercise correctly, he will tell and show us yoga instructor Maria Krylova.

Step by step execution technique

Technique for beginners:

  1. Lying on your back, rest your elbows on the floor and bend your chest so that your shoulders are off the floor and the top of your head touches it.
  2. Try to take your shoulders away from your ears and connect your shoulder blades.
  3. Feel that the neck is free and continues the line of the spine.
  4. Perform the asana for a comfortable time, up to 1 minute. With the next exhalation, raise your head, returning to the starting position.

Experienced practitioners can perform matsyasana with legs and arms raised at a 45° angle above the floor. Another advanced version of matsyasana can be performed by folding the legs into padmasana.

Start doing the fish pose every day and feel how your body responds with gratitude to this asana. Share with us in the comments the effect obtained from matsiasana.

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