Fri. Dec 13th, 2019

Classic Studies On Yoga

The Online Resource of Yoga

Matsyasana: Meaning, Steps, Benefits

4 min read
Matsyasana

Introduction

Matsyasana is a reclined backward bending yoga posture with or without positioning the legs in Lotus Posture. It is one of the yoga postures of medieval time and yet a popular posture of modern yoga.

This posture is found mentioned in Hatha Yoga Pradipika and described by Gheranda Samhita.

Matsyasana is one of the counter pose or follow up pose for Shoulder Stand.

Matsyasana Information

Pose NameMatsyasana
Sanskrit Nameमत्स्यासन
IASTMatsyāsana
English NameFish Pose
OriginMedieval Period
Hatha Yoga Texts
LevelAdvanced
GroupPadmasana
TypeReclined Back Bend

Matsyasana Meaning

The Sanskrit word Matsya means fish. Therefore we call this pose in English as Fish Pose.

When performed this posture resembles a fish. The cross-legged knees look like the tails of a Fish. Besides this, the curved torso resembles the body of the fish.

Matsyasana (Fish Pose) differs from Matsyendrasana (Lord of the Fishes Pose). The terms are often confused with. The Fish Pose is a reclined back bending Pose; whereas the Lord of Fishes Poses is seated spinal twist.

Matsyasana Practice Routine

Matsyasana practice routine includes the safety and precautionary measures, preparatory poses, step by step procedure, duration, follow up or counter poses, tips and advanced pose considerations.

Safety and Precautions

The fish pose is not meant for pregnant ladies. Moreover, one who has the following issues should not attempt this practice.

  • Spinal Injury or ailment
  • Osteoporosis
  • Knee injury or pain in knee joints
  • Cardiovascular diseases

Preparatory Poses

One must go for the practice of the following poses as the preparatory poses.

Matsyasana Steps

Step 1

Sit in Lotus Posture. Have a couple of slow and deep breath.

Step 2

Bend slowly backwards and lie on the floor without releasing Lotus Posture. Support your body with your forearms and elbows while bending backward.

Step 3

Lift the chest a little upward. Turn the crown of the head towards the floor. Make an arch of the back to the maximum comfortable extent.

Step 4

Hold on the big toes with elbows touching the floor. Now the body is supported by the legs, buttocks, and head.

Step 5

Breathe slowly. Keep the position as long as it is comfortable.

Step 6

To release the position, bring down the back to floor and straighten the head. Come back to sitting posture by placing the palms on the floor. Release the Lotus Posture.

Step 7

Repeat the Step 1 to Step 6 with the legs crossed on the opposite side in Lotus Posture.

Duration

The initial duration may be 30 seconds to two minutes. However, one may extend the duration to four to five minutes.

Follow Up Poses

If Fish Pose is performed as a follow up pose after forward bending poses like Pascimottanasna or Sarvangasana, there is no need for any follow up pose after Matsyasana.

But in cases where a forwarding bending posture is not performed before this pose, one should perform the following poses.

  • Halasana
  • Shoulder Stand

Matsyasana Variation

Matsyasana Variation 1
Matsyasana without Lotus Pose

There is an important variation in Fish Pose wherein the posture is performed without Lotus Posture. In this variation, the legs and arms are placed on the floor. It is an easier version and still provides the most of the benefits of the full version.

In other variations with Lotus Posture, only hand position is altered. Instead of holding the big toes, hands are put in Anjali Mudra.

In yet another variation, hands are clasped and the head is placed on the palms of the hands which are clasped and placed on the floor.

Matsyasana Benefits

The benefits of Matsyasana are as follows.

Good for Constipation, Indigestion, and Piles

It stretches the abdomen organs and muscles. As a result, it removes constipation, indigestion, and other stomach disorders. It controls piles also.

Improves the functions of Pelvic Region

Blood circulation to the lower part of body gets reduced. In consequence, the functions of the organs of Pelvic region and stomach get improved. It nourishes the reproductive organs. This pose is an excellent remedy for back pain.

Good for Asthma and Bronchitis

It tones up the muscles of the Lungs and hence the improves the function and drives out the respiratory disorders like Asthma and Bronchitis.

Tones up Cervical Region

The Fish Pose gives a good stretch to the Cervical Region. As a result of this, Cervical Spontylitis. It boosts the functions of Thyroid and Thymus glands. Thus improves the immunity.

Improves disorders of menopause and periods

The regular practice of this posture helps in conditions like disorders of menopause and periods.

Thirunavukkarasu Sivasubramaniam

He has got 40 years of experience in traditional yoga philosophy and practice. He is well versed in Classical Sanskrit and Classical Tamil texts. His other area of proficiency includes Tantra and South Indian Astrology.

Latest posts by Thirunavukkarasu Sivasubramaniam (see all)