Matsyasana (Fish Pose): Benefits, steps, precautions

The word Matsyasana comes from two Sanskrit words Matsya, which means fish and asana, which means posture. While doing this asana, your body takes shape like a fish. Although every yoga pose has its specific benefits, fish mudra is known as the destroyer of all diseases. It stretches your spine and muscles and helps in achieving a body-brain balance which is the ultimate goal of yoga.

This article gives you the right way of Matsyasana, the health benefits of Matsyasana and the precautions to be taken while practicing it.

Girl doing a Matsyasana.  It is also called the Fish Pose.

Matsyasana (Fish Pose) steps: The right way to do Fish pose

1)- Firstly, Sit in the staff pose (Dandasana)
2)- Now inhale and try to extend your spine by pressing your hands (both sides of your hips) on the floor.
3)- While breathing, bend your knees and place your feet in the padmasana (lotus pose) or just cross-leg.
4)- Slowly bend backward and try to touch your head from the floor. You can support your elbows
5)- Try to arch your spine and head until your crown touches the ground.
6)- Now slowly raise your arms and hold your toes.
7)- Keep your eyes on your nose. If you find it difficult to do so, you can also keep your eyes on your navel.
8)- Initially, stay in the posture for 30 to 60 seconds depending on your ability and gradually increase the time period.

Benefits of Matsyasana (Fish Pose)

Regular practice of  Fish Pose gives the following benefits:

  • Fish posture increases metabolic rates; A boon for those who want to lose weight.
  • Stretches the muscles of the neck, chest, and shoulders and helps to relax them
  • This asana also improves your digestive health and is helpful in relieving constipation.
  • Aids in reducing menstrual cramps
  • Contributes to the expansion of bronchial tubes and aids in resolving respiratory problems
  • Regular practice of this pose helps relieve stress and anxiety.

Precautions to take while doing Matsyasana (Fish Pose)

  • People with knee injuries should not practice Matsyasana (Fish Pose).
  • People suffering from high blood pressure, low blood pressure or insomnia should not practice this asana.
  • While bending, do not put excessive strain on your back as it can cause serious injury.

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