Matsyasana (Fish Pose)

What is Matsyasana (Fish Pose)?

The “Fish pose,” sometimes called “Matsyasana,” is a back-bending, reclining yoga exercise that stretches the neck, chest, shoulders, and belly. The chest-opening stance involves lying on your back, flexing, and bearing your weight on your hips and forearms.

Fish stance is utilised in Iyengar, Hatha, Vinyasa, and Yin yoga sequences as an alternative to the shoulder stand (Sarvangasana), which works comparable muscles. The neck-constricting pose stretches the hip flexors, intercostals (rib cage muscles), neck, and back muscles, increasing spinal flexibility and respiratory health while decreasing tiredness and anxiety.

Which Muscles are Involved in the Matsyasana (Fish Pose)?

• Erector Spinae
• Quadratus Lumborum
• Neck Flexors
• Pectoralis Major and Minor
• Abdominal Muscles
• Hip Flexors
• Intercostal Muscles

What are the Health Benefits that Matsyasana (Fish Pose) Provides?

The fish pose has various advantages when executed carefully and in conjunction with deep, extended breathing.

1. Reduces restlessness and anxiety: This significant opening of the heart zone relieves tension in the shoulder area while increasing energy levels.
2. Can cure constipation and menstrual cramps: The abdominal stretch provided by Fish Pose can help to massage the internal organs responsible for these two ailments.
3. Promotes respiratory health: The chest expands, opening the lungs and allowing for deep breathing into the organ’s bottom.
4. Improves posture and spine flexibility: The stretch provided by the fish position to the neck and shoulders reverses the shoulder rounding caused by hunching forward when sitting.

What are the Preparatory Positions for the Matsyasana (Fish Pose)?

Matsyasana is usually practiced as a counterposition before Shoulderstand, despite the fact that Sarvangasana is not exactly a prior posture. Even though the fish posture is not as difficult, practicing certain positions may be required to grasp Matsya asanas properly. Additional preparations for this post might include:

Yoga poses include,

• Baddha Konasana (Butterfly Position)
• Bhujangasana (Cobra Position)
• Virasana (Hero)
• Sarabhasana (Locust Position)
• Dhanurasana (Bow Position)
• Setu Bandha Sarvangasana (Bridge Position)
• Suppta Virasana (Reclining Hero’s Position)
• Surya Namaskar (Sun Salutation)
• Pavan Muktasana (Head-Up Wind Release Position)
• Virasana

Matsyasana (Fish Pose) Video

How to Perform the Matsyasana (Fish Pose)?

• On your back, lie flat. Hold your feet together.
• Put your hands beneath your thighs, near your buttocks.
• Weight your elbows down to lift your chest while keeping your forearms firmly on the floor.
• When your chest is up, lower your head to the ground.
• Make sure your elbows, not your head, bear the weight of your body.
• Take a steady breath now that your body has formed an arch. Maintain the stance for about a minute.
• To quit the pose, straighten your back and lift your head off the floor.
• Lower your torso to the floor immediately. Allow your body to relax.

What are the Matsyasana (Fish Pose) Follow-up Poses?

• Camel Position (Ustrasana)
• Gomukhasana
• Setu Bandha Sarvangasana
• Supta Virasana
• Ustrasana
• Virasana

What is the Beginner’s Advice for Matsyasana (Fish Pose)?

• Beginners can start by lying on their back, facing up, and folding their legs if they have difficulty getting into this position. Starters in this posture might strain their necks. If you have throat or neck pain, lower your chest slightly to the floor or tuck a densely folded blanket under the back of your head.
• Remember to elevate your chest before lowering your head.
• Your throat should be soft. Avoid twisting your neck back like a Pez dispenser. Instead, you should be able to communicate within the job. Say your name.
• When you’re fully in this stance, don’t turn your head.
• The more you press into your forearms when placing them on the ground, the higher your chest will rise.
• Maintaining an active and extended leg length will help to relieve the tension on your lower back.
• If you feel lightheaded or out of breath, you should back off and quit the position immediately.
• Make sure your head is above your head. Neck discomfort or damage can occur from incorrect head placement.
• Because shifting this position might cause your joints all throughout your body to become detached, consider doing it during pregnancy or immediately after birth. Because of this, the majority of yoga instructors advise not bearing weight on your head at this time.

What is Breath Awareness in Matsyasana (Fish Pose)?

• Inspire and Expire: Extend your legs in Savasana (Corpse Position) and allow your body to rest.
• Inspire: Raise the lower back slightly by placing the palms beneath it and twisting your elbows.
• Expire: By twisting your elbows.
• Inspire: Lift your upper body off the ground while guiding your head and shoulders far upward.
• Exhale: Slowly raise and lower your head, resting the top of your head on the floor and fully extending your chest.
• Inspire and Expire: Hold this yoga stance while inhaling and exhaling calmly.
• Inspire: Take a calm breath, elevate your head, and then relax your shoulders.
• Expire: Exhale, return your entire body to the floor or mat, and take a few deep breaths to rest.

Matsyasana (Fish Pose) Modifications

The fish posture may be adjusted in a variety of ways to either increase the intensity of the stretch or give a bit more comfort and support as you transition into this reclining backbend:

Lotus legs: According to B.K.S. Iyengar’s Light on Yoga, the traditional version of this posture begins with Padmasana, or lotus pose. After synchronising the legs, arms, and hips, the performer returns to the fish position and recognises the opposing elbows behind the head.

Hands beneath the buttocks: Drop your palms behind your buttocks to deepen the backbend while also providing support.

Use one or two blocks: To deepen the backbend and elevate the chest while supporting the spine and enabling specific muscle groups to relax into the blocks’ support, under your midback or between the shoulder blades.

A folded blanket was placed below the head. A folded blanket behind your head might provide additional comfort and support.

Suspend your legs and arms: This change should only be used by skilled practitioners. If you feel stuck in your hips, you should be instructed by a qualified yoga instructor. Instead of putting most of your weight on your head, place it mostly on your hips.

What are the Types of Matsyasana (Fish Pose)?

There are 3 types of Matsyasana.

• Vajra Matsyasana (Thunderbolt Fish Position)
• Vajra Padma Matsyasana (Half Thunderbolt Fish Position)
• Ardha Matsyasana is half-Lord of the Fishes.

Vajra Matsyasana

How to Perform Vajra Matsyasana?

• While sitting, twist your left leg to direct the foot to the left buttock. Point your right foot towards your left foot and twist your right leg.
• Shift the weight forward onto the toes. In one variation of Vajrayana, sit with your heels joined and lower your knees to the floor, toes together and heels apart.
• Lean back gently as you inhale and exhale, resting the top of your head on the floor and eventually utilising your elbows for support.
• Please keep your hands on their thighs or grab their feet.
• The pelvis, abdomen, chest, and throat are all extended out, while the back is arched. Adjust your posture and take frequent breaths.
• Though some dissociation may occur if it is unpleasant, the thighs should be together.
  During the position, maintain your hands on the floor and support your upper body with your elbows.
• Raise your knees and shift your weight onto your toes. Raise your left leg straight.
• Return to a sitting position by adjusting the right leg and lowering your buttocks to the floor.

Vajra Padma Matsyasana

How to Perform Vajra Padma Matsyasana?

• Lie on your back.
• In Vajrasana, place the leg’s heel of the leg outside the buttocks.
• Elevate the chest far enough off the ground with the elbows to allow the head’s crown to rest on it.
• Arch your back, brace it with your elbows, and descend the top of your head to the floor.
• Using your hands, firmly grip the feet.
• After inhaling deeply via the nose, gently exhale between your lips.
• Hold this posture for one minute. Return to your starting position.
• Constant on both sides.

Ardha Matsyasana

How to Perform Ardha Matsyasana?

• Raise the right leg slightly and position it near the right hip, tucking it deeply under the right seated bone. Twist the left knee and position the left foot beneath the right thigh.
• Place your right foot over the left thigh and place it on the ground outside the left hip, keeping the right knee near your upper chest.
• Breathe deeply, bend your upper body to the right, and rotate your right hand such that it falls on the ground straight behind you.
• The palm should be facing your lower back and behind you, with the bend coming from the inside of your right leg.
• Grab the right foot with the left arm and place the outside elbow on the outside of the right knee. Pull the inner right thigh and anterior torso together.
• Once expiration is complete, place the right hand on the hips, attempting to grasp the left side of the lower back while rotating the body to the right.
• When bending the body gently and simply, keep the shoulders and neck aligned. The face, shoulders, and chest are all well proportioned here.
• Raise somewhat more through the sternum with each inspiration, bending further with the right fingers pressed deep into the left upper thighs. Twist slightly more with each expiration.
• Because maintaining physical equilibrium is the primary purpose of this stance, be careful to distribute equally. The spine twists equally over its whole length.
• To ensure that the body is appropriately balanced at the hips, place both sit bones on the ground.
• Continue in this posture for as long as it is comfortable by twisting your right leg, then crossing your left foot and twisting to the left side.

What are the Precautions and Contraindications for the Matsyasana (Fish Pose)?

Precautions:

• Neck and Back Issues: People with back or neck problems, particularly cervical spondylitis, should avoid this posture or seek medical counsel before attempting it.
• High Blood Pressure: People with high blood pressure should exercise caution and, under the guidance of a trained yoga instructor when perform this pose.
• Headaches and Migraines: This position may aggravate headaches and migraines; therefore, anyone prone to them should avoid it.
• Pregnancy: This posture might put too much tension on the spine and abdomen; therefore, pregnant women should avoid it.
• Menstruation: Women who are menstruation may wish to avoid this position since it is physically demanding.

Contraindications:

• Severe Neck or Back Injuries: People with major back or neck problems should avoid taking this pose at all costs.
• High or Low Blood Pressure: This posture is not suggested for anyone with uncontrolled high or low blood pressure.
• Heart Conditions: People with heart problems should avoid this position or consult a doctor.
• Glaucoma: This attitude should be avoided by persons with glaucoma since it might increase intraocular pressure.

What are the Common Mistakes in Matsyasana (Fish Pose)?

• To avoid these mistakes and make the most of this responsibility, assess your performance.
• Too Much strain on the Head: When you elevate your upper body to relieve strain on your head, make sure you ground into your forearms, heels, and usable legs.
• The neck is secure and useful.
• Straining the Neck: Keep your neck and back in a continuous arch. Instead of relaxing your forehead, imagine the centre of your forehead lying on the floor.

FAQs

References:

• Fish Pose Yoga  (Matsyasana) | Yoga Sequences, Benefits, Variations, and Sanskrit Pronunciation | Tummee.com. (2018, May 11). Tummee.com. https://www.tummee.com/yoga-poses/fish-pose
• Sorathiya, D. (2023, September 5). Matsyasana – Health Benefits, How to do?- Variations. Mobile Physiotherapy Clinic. https://mobilephysiotherapyclinic.in/matsyasana-yoga-pose/
• Vastralphysiotherapyclinic. (2024, February 7). Matsyasana – Yoga Position. Mobility Physiotherapy Clinic. https://mobilephysiotherapyclinic.net/matsyasana/