Fish Pose (Matsyasana)

Matsyasana, also known as Fish Pose, is a traditional yoga pose that is well-known for its ability to open the heart and expand the chest. This posture, which comes from the Sanskrit terms “Matsya” (fish) and “asana” (stance), is frequently described in classic yogic books as the “destroyer of all diseases.”

Matsyasana is well-known for increasing flexibility, releasing tension, and encouraging relaxation by extending the throat, chest, and abdomen while activating the spine. It is a great pose for rebalancing the body and mind and reversing the negative effects of lengthy periods of sitting or slouching.

What Is the Fish Pose?

The back-bending, reclining yoga practice known as “Fish pose,” or “Matsyasana,” stretches the shoulders, abdomen, chest, and throat. The chest-opening stance is a position in which you lie on your back, flex, and support your weight on your hips and forearms.

In Iyengar, Hatha, Vinyasa, and Yin yoga, the fish pose is utilized in sequences as a counter-position to the shoulder stand (Sarvangasana), which works the same muscles. By stretching the hip flexors, intercostals (the muscles surrounding the rib cage), neck, and back, the neck-constricting position improves respiratory health and spinal flexibility while lowering anxiety and weariness.

Which muscles are used in the fish pose?

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

What Health Benefits Does Fish Pose Offer?

The fish pose has many advantages when done carefully and in time with long, deep breathing.

• Minimizes weariness and anxiety: This significant expansion of the heart zone releases tension in the shoulder area and increases vitality.
• It can ease menstruation cramps and constipation. Fish Pose’s belly stretch can help massage the internal organs that cause these two diseases.
• Supports respiratory health: The expansion of the chest opens the lungs and encourages deep breathing into the bottoms of the organs.
• Enhances posture and spinal flexibility: The fish position’s ability to stretch the neck and shoulders opposes the rounding of the shoulders caused by hunching forward when sitting.

Which positions are necessary to prepare for the fish pose?

Although Sarvangasana is not officially a preparatory pose, Matsyasana is often done as a counterposition after Shoulderstand. Although the fish posture is not as difficult, it may be required to practice some positions to fully grasp Matsya asanas. Other preparations for this position could include:

• Baddha Konasana or the Butterfly Position
• Bhujangasana or the Cobra Position
• Virasana or the Hero Position
• Salabhasana or the Locust Position
• Dhanurasana or the Bow Position
• Setu Bandha Sarvangasana or the Bridge Position
• Supta Virasana or the Reclining Hero’s Position
• Surya Namaskar or Sun Salutation
• The Head-Up The air Relaxation Position, or Pavan Muktasana
• Virasana

How Can I Do the Fish Pose?

• Straighten yourself on your back. Keep your feet together.
• Place your hands near your buttocks, under your thighs.
• Maintaining your forearms firmly on the floor, elevate your chest by placing weight on your elbows.
• Once your chest is off the ground, lower your head back until it touches the floor.
• Make sure your elbows, not your head, are bearing the weight of your body.
• Breathe gradually now that your body is in an arch. Hold the posture for approximately one minute.
• Raise your head off the ground and straighten your back to exit the posture.
• Now, drop your torso to the ground. Allow your body to relax.

Fish Pose video

What are the Follow-up poses for the Fish pose?

• Virasana
• Camel Position (Ustrasana)
• Supta Virasana (Leaned Hero Position) with the elbows
• Gomukhasana
• Setu Bandha Sarvangasana
• Supta Virasana
• Ustrasana

What are some basic fish posing tips for beginners?

• If starters find it difficult to assume this position, they might start by folding their knees and resting on their back with their face up. Beginnings may tension their necks in this position. Tuck a thickly folded blanket under the back of your head or lower your chest slightly to the floor if you have neck or throat ache.
• Remember to raise your chest before you lower your head.
• Your neck ought to be soft. Rather, the position should require you to be able to communicate. Call out your name.
• When you are in the full expression of this stance, do not turn your head.
• Your chest will lift higher if you apply your forearms to the ground.
• Keeping your legs long and active will help ease the tension on your lower back.
• If you ever feel dizzy or out of breath, you should back off and get out of the position sooner.
• Your head should be over your head. An incorrect head position might cause neck pain or injury.
• Think about doing this during pregnancy or immediately after giving birth because shifting this position can cause your joints throughout your body to become separated. As a result, most yoga instructors recommend not placing weight on your head at this time.

What does the fish pose’s breath awareness mean?

• Motivate and Excite: Let your body relax by extending your legs into the Savasana (Corpse Position).
• Motivate: Place the palms under the lower back and twist the elbows to raise the body a little.
• Exercise: Twist your elbows to experience elimination.
• Inspire: Lift your upper body off the floor while guiding the head and shoulders upward.
• Exhale: Fully expand your chest, place the top of your head on the floor, and slowly lift and drop your head as you exhale.
• Inspire and Expire: Hold this yoga stance while beginning with a relaxed inspiration and expiration. Lower your head and extend it straight out from your chest as you exhale.
• Breathe slowly, lift your head, and then release your shoulders to inspire.
• Expire: To help you relax, release your breath, extend your entire body back down to the floor or mat, and take a few deep breaths.

Fish Pose Modifications

As you move into this reclining backbend, you may change the fish position in several ways to either intensify the stretch or add a bit more comfort and support:

• Lotus legs. The traditional version of this pose begins with the entry into Padmasana, also known as the lotus pose. The performer recognizes the opposing elbows behind the head and returns to the fish position after synchronizing the legs, arms, and hips.
• below the buttocks with the hands. Lower your palms under your buttocks to deepen the backbend while simultaneously offering support.
• Make use of one or two blocks. You can place a yoga block between your shoulder blades or under your midback to elevate your chest and deepen your backbend while supporting your spine and allowing certain muscle groups to relax into the support of the blocks.
• blanket under the head that has been folded. For support and comfort, place a folded blanket under the back of your head.
• Hang your arms and legs. This modification should only be used by skilled practitioners. If you feel stuck in your hips and are being led by a trained yoga instructor, try lifting your arms and legs in the air while in a fish pose. Keep the majority of your weight on your hips rather than your head.

Which Fish Pose Types Are There?

Three kinds of Matsyasana appear.

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

Vajra Matsyasana

What is Vajra Matsyasana?

Vajra Matsyasana is also known as the Thunderbolt Fish Position.

How to Perform Vajra Matsyasana?

• Sitting, twist your left leg to direct the foot to the left buttock. Twist your right leg and point your right foot next to your left.
• Move the weight forward onto the toes. A variation of Vajrayana involves sitting with your heels together and bending your knees to the floor so that your heels are apart and your toes are together.
• As you breathe in and out, slowly lean back, resting the top of your head on the floor and progressively supporting yourself with your elbows.
• Hold their feet or keep their hands on their thighs. Take regular breaths and adjust your posture. The back is arched, while the throat, chest, abdomen, and pelvis are all stretched.
• The thighs should be together, though there may be some separation if it is painful.
• Use your elbows to support your upper body while maintaining your hands on the floor.
• Lift your knees to shift your weight onto your toes. Straighten the left leg.
• Lower the buttocks to the floor and adjust the right leg to get back to the sitting position.

Vajra Padma Matsyasana

What is Vajra Padma Matsyasana?

Vajra Padma Matsyasana is known as the Half Thunderbolt Fish Position.

How to Perform Vajra Padma Matsyasana?

• Lie on your back.
• Place the heel of the leg outside the buttocks in Vajrasana.
• With the help of your elbows, raise your chest high enough so that the top of your head rests on it.
• Lower the top of the head to the floor, arch the back, and hold yourself with your elbows.
• Hold the feet firmly with your hands.
• Breathe deeply over the nose, then slowly exhale between the jaws.
• Maintain the posture for a minute. Return to your previous position.
• continuous on both sides.

Ardha Matsyasana is half-Lord of the Fishes

What is Ardha Matsyasana?

Ardha Matsyendrasana, also known as the Half Lord of the Fishes Pose, is an intermediately challenging twisting seated pose. The English phrase Half Lord of the Fishes stance is generated from the Sanskrit words Ardha, which means half, Matsya, which means fish, and Asana, which means stance or posture.

The Half Spinal Twist Position and Vakrasana, which means twist, are two further versions of this yoga practice. This yoga pose, which usually takes the form of a seated spinal twist, comes in many different forms. In this yoga pose, the body is supported by the arms, and the thighs are arranged on top of each other. The upper back is where the spine twists the most.

Ardha Matsyendrasana is a potent, restorative twist that is also referred to as the Seated Twist Position or the Half Lord of the Fishes Position. Your entire body twists in this position, which improves circulation, helps with digestion, and increases spinal mobility.

It’s acceptable for me to feel as though my entire body is beginning to take out after getting warmed up and excited in previous postures. Up ahead, when I was fresh. Even the definition of yoga is clear to me. I used to run around the area during soccer practice and then strike this position. For me, it has always been an origin of strength.

One of the important aspects of yoga is that it puts you in poses that you wouldn’t normally hold out during the day. Living differently will help you approach areas where you were assisting tension without even realizing it. This is certainly clear in deep twists such as Half Lord of the Fishes.

How to Perform Ardha Matsyasana?

• While twisting the left knee and guiding the left foot under the right thigh, lift the right leg a little and position it close to the right hip, tucking it deeply under the right seated bone.
• With the right knee close to your upper chest, place the right foot above the left thigh and place it on the ground outside the left hip.
• To fall on the ground just beyond you, take a deep breath, fold your upper body to the right, raise your right hand, and twist it.
• The bend should be more from the inside of your right leg, and the palm should be behind you and toward your lower back.
• With the outer elbow pointing toward the outside of the right knee, grasp the right foot with the left arm. Pull your anterior torso and inner right thigh together.
• After expiration is finished, try to hold the left side of the lower back while twisting the torso farther to the right by placing the right hand on the hips in a mild manner.
• When bending the body simply and slowly, make sure the neck and shoulders are in line. Here, the chest, shoulders, and face are all precisely positioned.
• With each inspiration, raise a little bit more through the sternum, bending further with the help of the right fingers inserted deeply into the left upper thighs. And twist a little more with every expiration.
• Make sure to distribute evenly because the main objective of this position is to maintain bodily balance. The entire length of the spine twists equally.
• Ascertain that both sit bones are on the ground to maintain correct hip balance.
• Twist your right leg, then take your left foot over and twist to the left side to maintain this position for as long as it feels comfortable.

What are the fish pose’s precautions and contraindications?

Precautions and Contraindications for Fish Pose (Matsyasana)

Considering the Fish Pose’s many benefits, it’s important to be aware of several safety precautions and contraindications:

Precautions:

• Neck and Back Problems: Individuals who suffer from neck or back conditions, especially cervical spondylitis, should avoid this position or consult a physician before attempting it.
• High Blood Pressure: For those with high blood pressure, this pose should be performed cautiously and under the guidance of a trained yoga instructor.
• Headaches and Migraines: Anyone who is prone to headaches or migraines should avoid this pose since it may increase them.
• Pregnant women should avoid this pose since it can put an excessive amount of strain on the spine and abdomen.
• Menstruation: Women who are on their cycle may wish to avoid this pose because it can be physically stressful.

Contraindications:

• Severe Neck or Back Injuries: People with severe neck or back conditions should avoid this position.
• High or Low Blood Pressure: Anyone with uncontrolled high or low blood pressure should avoid this position.
• Heart Conditions: People with heart problems should either avoid this position or consult a physician.
• Glaucoma: Because this posture can increase intraocular pressure, people with glaucoma should avoid it.

What are the Common Mistakes in the fish pose?

• Assess your performance to avoid these mistakes and make the most of this position.
• Excessive Head Pressure: As you elevate your upper body and release pressure on your head, make sure to ground into your lower thighs, heels, and forearms.
• and the neck is useful and safe.
• Straining the Neck: Keep your neck and back in a constant arch. Instead of allowing your forehead to relax, picture the middle of your top lying on the floor.

Summary

A helpful backbend, the fish pose improves respiration, increases shoulder and spine flexibility, and mitigates the negative effects of bad posture. Frequent practice can increase energy levels, ease shoulder and neck stress, and enhance circulation.

But it should be done carefully, especially for people who have lower back or neck problems. All things considered, when included in a well-rounded yoga practice, Matsyasana is a stimulating pose that promotes mental and physical health.

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/