Fish Pose (Matsyasana): The way to Do, Advantages, Precautions and Variations

Fish Pose, identified in Sanskrit as Matsyasana, is a basic yoga asana that embodies grace and stability. This pose is taken into account heart-opening and acts as a catalyst for the activation and stability of the guts chakra, generally known as the “anahata” in yoga philosophy. By opening the guts chakra, Matsyasana invitations a deep sense of compassion, love and acceptance, each for oneself and for others.

Fish Pose is extremely efficient for strengthening the decrease and center again, firming the core (abs), loosening the hips, soothing the neck, and rejuvenating the shoulders. Its observe gives each energy and aid, lightening the every day burdens of life.

Origin and Philosophy

Matsyasana was first described within the historical Yoga textual content, GherandaSamhita, within the seventeenth century that states its medieval presence.

As well as, well-known yoga masters akin to Swami Satyanand Saraswati and BKS Iyengar have included Matsyasana into their sequences. In Hatha Yoga, Matsyasana occupies the distinguished place of the fifth of the twelve primary postures.

The identify “Fish pose” or “Matasyasana” derives from the concept when doing this asana in water, one can have the feeling of floating like a fish. This reference to water provides a singular dimension to the identify of the posture.

BKS Iyengar additionally shares the religious facet of Matsyasana, dedicating it to the fish incarnation of Lord Vishnu. In accordance with mythology, this incarnation performed an important function in saving Manu and the seven nice sages (Saptrishi) together with all of the Vedas from an impending common flood, thereby preserving the world’s knowledge. Matsyasana symbolizes this outstanding act of rescue and knowledge preservation

The way to Do Fish Pose(Matsyasana)

• Start by mendacity flat in your again together with your arms alongside your physique and your palms going through down.
• Cross your legs in a cushty place, which might be Padmasana (Lotus Pose) or a variation that fits you.
• Take a deep breath to middle your self.
• Whereas exhaling, decrease your legs in the direction of the ground and concurrently arch your again. Elevate your chest and neck off the ground.
• Flip your head backward and relaxation the crown of your head on the ground.
• Maintain onto your toes and attempt to carry your elbows to the ground, rising the arch in your again.
• Preserve this place for 30-60 seconds, all whereas taking deep breaths. You possibly can both shut your eyes or gaze straight forward.
• Guarantee your backbone is stretched, the crown of your head is on the ground, your chest is lifted, and your neck is stretched.
• Launch the Pose: Inhale, launch the arch, and gently relaxation the again of your head on the ground.
• Inhale once more, launch your legs, and chill out.

Modification

If you’re having bother in holding your legs in Padmasana (Lotus Pose), you possibly can strive it with straight legs. Right here it’s a must to preserve your legs stretched & straight and place your forearms on the ground. Remainder of the place of the physique stay identical as above.

Newbie’s Ideas

• At first, you would possibly discover the above pose slightly difficult to attain. Due to this fact, you possibly can begin by mendacity flat in your again and stretching your arms over your head.
• If you’re having problem touching the crown of your head to the ground, you possibly can place a yoga block beneath your head. Alternatively, when you really feel snug together with your head hanging, you possibly can depart it in that place.
• Inserting a rolled blanket beneath your again is an efficient choice because it gives assist to your again.
• Be happy to ask a buddy or yoga teacher for assist in reaching this pose appropriately.

Precautions and Contraindications

• Don’t put too a lot weight on the crown of your head; relaxation it gently on the ground.
• Don’t overstretch your physique; stretch your physique solely so far as it permits.
• Carry out Fish Pose solely on an empty abdomen or not less than 4 hours after having a meal.
• Don’t pressure your neck; preserve it inside the arch fashioned by the backbone.
• Keep away from this asana when you’ve got Spondylitis (irritation of the vertebra), as this asana places strain in your neck and backbone, which may be dangerous in such a situation.
• When you have blood strain issues, migraines, or coronary heart points, seek the advice of your physician earlier than performing Matsyasana. It’s higher to keep away from this asana in such situations.
• Strictly keep away from this asana when you’ve got a deep or current damage to the neck, elbows, core, or backbone.
• As this asana places strain on the stomach space, it’s not beneficial for pregnant girls.

Fish Pose(Matsyasana) Variations

Fish Pose, or Matsyasana, provides a number of variations that cater to practitioners with totally different ranges of expertise and adaptability. These variations enable people to adapt the pose to their wants and steadily progress of their observe. Listed here are some notable Fish Pose variations:

• Ardha Matsyendrasana (Half Lord Fishes Pose): This variation is appropriate for rookies or these with restricted flexibility. As a substitute of lifting the chest totally off the ground, just one facet of the chest is lifted whereas the other shoulder stays grounded. This reduces the depth of the backbend and is a wonderful strategy to construct flexibility steadily.

• Supported Fish Pose: To observe this variation, you’ll place a yoga block or a cushion beneath your higher again as you carry out Fish Pose. This gives extra assist and permits for a extra relaxed and restorative expertise.

Advantages of Fish Pose(Matsyasana)

1. Enhanced Higher Physique Flexibility

Common observe of Fish pose enhances the flexibleness of the higher physique, selling a variety of movement. This pose successfully stretches the muscle tissue of the chest, neck, and shoulders, offering aid from stiffness and pressure. It’s significantly useful for people who expertise tightness within the higher physique resulting from sedentary life or poor posture.

2. Strengthened Hips and Backbone

Fish pose aids within the strengthening and improved mobility of the hips and backbone. By arching the again and lifting the chest, it engages the muscle tissue round these areas, enhancing stability and adaptability. That is particularly useful for these searching for to alleviate discomfort or ache within the decrease again and hip area.

3. Improved Blood Circulation to the Head

The asana encourages a correct movement of blood to the pinnacle and mind, which nourishes the pituitary and pineal glands. This not solely enhances mind operate but additionally helps cut back stress, anxiousness, and despair. The elevated blood circulation to the pinnacle gives a way of psychological readability and leisure.

4. Neck and Shoulder Firming

Fish pose successfully tones the muscle tissue and bones of the neck and shoulders. It opens up these muscle teams and enhances their alignment. Moreover, it’s useful for people with rounded shoulders, aiding in correcting posture and decreasing the chance of associated points.

5. Chest Opener and Improved Lung Capability

Fish Pose is a improbable chest opener train. It expands the chest and will increase lung capability, facilitating correct respiratory and prana (life drive) movement. This promotes respiratory well being, making it a wonderful alternative for people trying to improve their lung operate.

6. Regulation of Metabolism and Calcium Ranges

The light neck stretch and therapeutic massage of the thyroid and parathyroid glands that happens throughout Matsyasana have optimistic results on metabolism and calcium regulation. This asana helps keep the physique’s metabolic processes and calcium stability, contributing to total well being.

7. Soothing Digestive System

The asana’s light stretch within the belly area massages varied belly organs, together with the liver, kidneys, and intestines. This aids in soothing the digestive system, offering aid from points like constipation, indigestion, and associated digestive discomfort.

8. Aid from Menstrual Ache

Matsyasana provides a mild stretch to the hip flexors, pelvis, and decrease and center again. In addition to selling a wholesome and versatile backbone, it’s significantly helpful for girls as it may alleviate menstrual ache and discomfort.

9. Stimulation of Coronary heart and Throat Chakras

Matsyasana stimulates the Coronary heart Chakra (Anahata) and Throat Chakra (Visuddha). This stimulation enhances self-expression, self-belief, and emotional progress. It is a wonderful alternative for these trying to work on their coronary heart and throat vitality facilities for emotional and religious improvement.

Fish Pose/Matsyasana FAQs