How To Do Matsyasana Fish Pose & Benefits
How This Helps
Benefits of Matsyasana (Fish Pose):
Ø The reverse neck lock reverses and compensates the
pressure created by the neck lock created by sarvangasana and halasana. So,
halasana should always be followed by sarvangasana and finally by matyasana.
Ø This exercise is good for toning the neck, shoulders
muscles, upper, middle and lower back. This exercise stretches the chest and
abdominal muscles thereby toning them.
Ø This asana increases blood supply to the brain stem
and the movement increases its suppleness. The complex and sensitive muscles of
the neck and head are exercised and rejuvenated.
How To Do Matsyasana
Technique: (To be learned under
Ø Sit in Padmasana (Asana1). Slowly fall on the back
using the elbows as support until completely on the ground.
Ø Using the hands, lift the shoulders off the ground
while folding the head towards the body till the trachea (upper neck or wind
pipe area) is completely stretched and the body is balanced on the top of the
Ø Slowly release the load on the hands by releasing them
and transferring the weight of the body on the head. Ensure that the body is in
Ø Move the hands forward to grip the toes. Haul on the
toes using the hands to stress the back in the reverse direction. Maintain
position for around 10 seconds. Maintain shallow breathing.
Ø Release the hands. Straighten the legs. Stretch the
Ø The pulling of the feet increases the lumbar arch and
rejuvenated the sympathetic and para-sympathetic nervous system.
Ø The pulling of the feet also increases flexibility of
the knees and improves ability to perform padmasana.
Ø Be very careful when increasing pressure on the neck
muscles. A jerk or improperly balanced pull could easily result in muscle or
ligament damage in the neck and this can be very painful.
Matsyasana Fish Pose Health Benefits
Fish Pose extends the frontal section of your body, consisting of the chest, abdominal muscles, hip flexors, neck, and back, as well as engages parts of the body that are usually neglected, also within yoga's asanas. Fish is a great counter pose because the chin is raised, the neck is curved back, and the back is in expansion, while in Shoulderstand, the chin is strongly put, the neck is prolonged, and the spine is in the placement of flexion. From a chakra point of view, the Fish pose has potential as it boosts two important locations that are difficult to get to.
First is the Vishudda (throat) chakra, which associates with interaction and also self-expression. Fish Pose likewise accentuates the Sahasrara (crown) chakra on the top of your head. Again, there aren't several yoga poses that pressure the crown, which is linked to wisdom and understanding.
The Fish pose tretches your deep hip flexors as well as intercostals (muscular tissues between the ribs). It also:
· Stretches and stimulates the body organs of your belly and also throat.
Relieves your neck and shoulders tension.
· Stretches your neck and abdominals.
· Reinforces your upper back and also the rear of your neck.
· Relieves inflammation and stress.
Fish Pose variations
Fish Pose variations include:
- Blanket below Head: Place blanket underneath head to offer a gentler stretch to reduce back and neck.
- Palms Closer to Shoulder: Positioning hands near the shoulders is an excellent choice to support the neck if one does not have self-confidence.
- Bolsters below Lower Shoulders: Place bolsters below your lower shoulders to take the head back with ease and still offer the same stretch to the neck and shoulders.
Blanket under Hips: Area blanket listed below your awareness of lower stress and anxiety on the hips in Fish Pose (Matsyasana). This will relieve the lower back as well.
When starting out with the Fish pose, you can try some of these helpful tips.
- To avoid stressing your neck, minimize the intensity of the backbend or location a thickly folded-up blanket under the rear of your head.
- You can realize similar advantages of the Fish pose by practicing it by taking a seat with your back upright. Bring your hand to the flooring behind you, bring your shoulder blades towards each other, and curve your back to make sure that you are opening up throughout the chest.
- If the backbend also feels tough, try supporting your back on a thickly rolled blanket. This makes sure your throat remains soft.