Fish Pose (Matsyasana)

Reduce stress, quiet your mind and build strength with a Fish Pose (Matsyasana).

The name Matsyasana is derived from the Sanskrit words: Matsya meaning Fish and Asana meaning Pose. This pose allows the body to float quite easily like a fish in the water.

Fish Pose is a reclined, back-bending yoga posture that stretches and opens up the throat, chest, abdomen, and shoulders. In the pose the back is curved and the shoulders are pressed against the ground, deeply opening the chest. The crown of the head is gently rested, bringing a nice stretch in the front of the neck. You can keep your legs extended straight, pressed against the floor with the toes pointing, or you can choose to bend your knees.

 As a result, the pose targets the neck, throat, shoulders, chest, back, rib cage, and abdomen.

Benefits of practicing the Fish Pose

• Reduces fatigue and anxiety. This deep opening of the heart area increases energy and fights fatigue, releasing the tension in the shoulders.
• Opens the lungs and encourages deep slow breathing by expansion of the chest.
• Stretches and stimulates abdominal muscles and organs. The stretch that fish pose provides in the abdomen can help massage the internal organs and improve digestion.
• Stretches the deep hip flexors (psoas) and the muscles between the ribs (intercostals).
• Stretches and stimulates the muscles at the front of the neck. The stretch in the neck activates the Throat Chakra and might help correct the thyroid imbalances.
• Strengthens the muscles of the upper back and back of the neck, helping to improve posture and flexibility of the spine, reduce stiffness from the neck, back, and shoulders, and correct overall posture.
• Helps to balance emotions. Fish Pose is a wonderful heart opening, and apart from physical benefits, Matsyasana helps improve mindfulness and self-compassion.
• Spiritually, the Fish Pose helps in balancing the chakras and improves the flow of prana (life energy) in the body.  The Fish Pose activates the Throat, Crown, and Third Eye Chakras. As a result, this gentle backbend increases self-confidence and a sense of well-being.
• The pose helps improve focus and concentration. Getting into the posture with the right body alignment, avoiding the neck strain, and opening the chest with this gentle backbend requires focus and self-awareness.
• With the support of the props, this pose is a wonderful restorative pose after a busy day.

Variations

• To avoid straining your neck, reduce the intensity of the backbend or place a block or a folded towel under the back of your head. 
• If the backbend feels too difficult, try supporting your back on a block, place another block under your head. This will help to keep your throat soft.
• You can practise the Fish Pose in a seated position. Keep your back straight and bring your hands to the floor behind you, squeeze your shoulder blades together and arch your back, opening your chest and creating space in front of your heart.
• If you have lower back issues, keep your knees bent, feet flat on the floor. 

Important – Precautions

• Avoid the Fish Pose if you have high or low blood pressure, neck injuries, severe low back pain, glaucoma, if you have undergone any recent abdominal or shoulder surgery, etc.
• Always consult your health care practitioner before beginning any exercise program and follow advice of the medical professional.
• If you experience any pain during exercise, you have to get out of the pose and stop exercising immediately.